07.28.2023

Strength
Push Jerks
8 sets of 3 reps @ 75-78%



WOD
"You Need This"
40 alternating DB snatches
50 feet single DB OH walking lunges
30 DB hang clean & jerks
50 feet single DB front rack walking lunges
20 DB overhead squats (10 each side)
50 feet single DB suitcase walking lunges
10 DB thrusters
 
Weights  50/35  35/20

07.27.2023

Mobility
A.  Banded hollow I Y x 20 reps
keep wrists straight.  Pull up to the I then to Y. Keep rib down. No arching.
B. gymnastics position- hollow hold + arch hold
C. kip shape drill on the rig- use a box at your feet.  x 5 reps for 2 sets
Hang from rig. Hit the holllow. Hit the arch.  
D. kip swings- shoulder driven movement.  30 seconds x 3 sets

WOD
"You have Rest!"
24:00 EMOM
min 1- 15 wall balls 20/14
min 2- 8 chest to bar pull ups/pull ups/4 eccentric pull ups
min 3- 14/12 cals bike
min 4- rest

07.26.2023

Strength
Back squats
5 reps @ 65%
4 reps @ 75%
3 reps @80-85%
2 reps @ 85-90%
3 sets of 8 reps @ 70%

WOD
"How High?"
9-7-5
power snatch 135/95  115/75  95/65
box jump overs  30/24"

07.25.2023

Strength
A. 3 sets of 3 clean pulls + 3 power cleans @55-60%
B. 3 sets of 2 clean pulls + 2 power cleans @65-70%
C. 3 sets of 1 clean pull + 1 power clean @75+%
 
WOD
"Practical Joker"
4 rounds for time (time cap 20:00)
200m run
5 squat cleans  155/105  135/95  115/75  95/65
2 rope climbs
5 shoulder to overhead  155/105  135/95  115/75    95/65
Rest 2:00

07.24.2023

Strength
A. 3 sets of snatch press in receiving position x 3 reps 
B. 3 sets of 3 snatch balance @65-75% of max snatch
C. Take 10 minutes to build to your 70-75% snatch 

WOD
"Hammer Pants"
5 rounds for time
20 hammer strikes
50m heavy farmer carry
10 push ups
Rest 1:00

07.22.2023 Partner WOD

 Mobility
1.  banded face pulls x 15
2.  banded lat pull downs x 15
3.  banded pull throughs x 15 - thicker band between the legs, hinge and pull the band through the legs
 
WOD
"Rebuild"
14 rounds for time with a partner
7 deadlifts 225/155  185/125  155/105
200m run
7 pull ups

07.21.2023

 
Strength
Tempo front squats
5 sets of 5 reps @2211  60-64%
*be sure to load heavier than last week

WOD
"Ghosted"- from Proving Ground
For Time
20 devil's press 50/35  35/20
40 TTB or hanging knee raises
60 box jumps  24/20"
every 2:00, starting at 0:00, complete 30 DUs