07.18.16

Skill:
Front Squat
4 reps @ 70%
3 reps @ 75%
2 reps @ 80%
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
6 reps @ 70%

WOD:
12:00 AMRAP
50′ sled push with one plate on sled
6 rings dips or 3 bar muscle ups
5x each side walking plank plate pulls-15/10#

Walking-Plank-Plate-Pulls-STACK

 

07.16.16

IMG_3677

Lynette and Tim’s WOD
1 round of Cindy
1 rep of Clean & Jerk 155/105
1 round of Cindy
2 reps C&J
1 round of Cindy
3 reps of C&J
continue ladder until 10 reps of C&J

Cindy 1 round= 5 pull ups, 10 push ups, 15 air squats
scale loads or finish ladder at 6 reps of C&J

07.15.16

weighted hip bridge

weighted hip bridge

Skill:
Glute bridges on a bench
3 sets of 10 reps building load

Snatch warm up with coach
Skill:
10:00 EMOM
squat snatch- stay consistent or build load

WOD:
3 RFT
400m Run
9 Power Snatches 115/85

07.14.16

Primer:
3 rounds not timed
100 single unders
L-sit hold max time

WOD:
5 RFT
Turkish Get Ups x 3 each side 45/26
Prone Plank hold x :60
Rotational sandbag lunge x 10 reps total- lunge with sandbag and rotate over the leg that is outrotationallunge

07.13.16

IMG_3424WOD:
For Time
Unbroken Thrusters- rest as needed in between sets
21-18-15-12-9 95/65 or 75/55
then
Row 3 rounds of
3x (:45 row :45 rest)
Rest between the sets or partner up and 1 work, 1 rest btwn sets