08.01.16

 

Primer: 3x 10 reps one arm DB bent over rows 3x 10 reps of supermans with one arm up, one arm at side- raise opposite arm and leg at the same time

Skill: Deficit Deadlifts 7 sets of 3 reps build load stand on 25# plate

WOD: 4 RFT 6 hang snatch 95/65 8 box jumps 24/20 then 800m run 4 RFT 6 snatch 95/65 8 box jump overs 24/20

07.30.16

Make up Strength

Teams of 2 Run 600m together then 2 Rounds- 1 work, 1 rest 30 Wall Balls 20/14 30 TTB 20 Push ups 20 Box jumps 10 Front squats 135/95- off the ground 10 Muscle ups or sub 2 C2B + 2 Ring Dips per Muscle up

07.29.16

Primer:3 x 6/side single leg step ups from side of box with DBs in hand 3 x20 reps of weighted sit ups- DB across chest

Barbell Complex- 5 sets of the complex- build load Back squat x 2 Reverse lunge each leg Push Press OHS x 2 Front squat x 2

WOD: 7 rounds of 5 reps of unbroken gymnastics movement- rest as needed

07.28.16

 

SKill: Snatch 4:00 EMOM snatch balance x 2 reps @65-80%

6:00 EMOM every 2:00 @65-80% 1 high hang snatch + 1 hang snatch + 1 snatch below the knees

WOD: 4 RFT DB snatch 45/35 x 20 reps total Sandbag run 200m (start line to fence and back)

07.27.16

 

Skill: Muscle up work 1. transition work on low rings 2. swings from a low bar 3. swings from high rings 4. strict ring dips

WOD: Not for Time Deadlifts 10-5-3-1-1-1-3-5-10 reps 65%-70%-80%-85%-90%-95+%-80%-70%-60%

07.26.16

https://www.youtube.com/watch?v=hhhD-nTDBMowatch video for single leg hip thrusts Primer: 2 stations- 3 sets of 8 reps (4 each side) 1. single leg hip thrusts on bench and feet elevated 2. single arm DB strict press seated on the ground

WOD: For Time 1 mile run then complete 15-12-9 Knees to Elbows Power Snatches 95/65 and 9-6-3 HSPU - sub strict press with bar Power Cleans 135/95

07.24.16

 

Primer: Box squats with back racked PVC w/ KB hanging 4 Sets of 4 reps

Skill: OHS coach led warm up for Overhead Squats

WOD: For Time 8 OHS 135/95 or 165/105 20 Sit ups 40 DUs or x 3 singles 4 Rope climbs or 8 up/downs 40 Wall Balls 20/14 20 Sit ups 8 OHS 135/95 or 165/105