7/28 WOD

Hey Austin!!

warm up – 30 sec plank sequence

(Side/frt/side) x2

800 meter run

Skillwork = wall HSPU / turksih get ups

WOD – Buy in – 30 burpees

3 – HSPU

6 – Turkish get ups

9 – back squats    115/85

100 meter SPRINT

5 rnds – 20 min cap

cash out – 1000 meter run

 

July challenge – final days – jump rope

 

7/27 WOD

Happy Birthday Andrea!

Warm up – 32 cal row

32 squats

32 triceps dips

32 butterfly crunches

Skillwork – lift review and breakdown

WOD – 5 reps @ 65% load

power clean

snatch

clean squat

1 spear throw

3 reps each @ 80% load

1 spear throw

1 rep max load

1 spear throw

800 meter run

* 1 rope climb for every spear missed

** Score – load weights – today is not about time. . . its about taking time with form and weight!

 

7/26 WOD

Hot Enough!

Warm up – 200 meter OH PVC run

10 PVC rev lunges

PVC stretch

Skillwork – Ring push up breakdown

WOD – A) 4 x 20/10  ab mat

max hold – plank

B) 20 min AMRAP

5 burpees box jumps

10 Ring push ups

20 DUBS

July Challenge – jump rope

7/25 WOD

Don’t Hate Sweaty Guts!

warm up – 400 meter r/r

2x     10 single db deadlifts

10 jumping slamballs

10 atlern lunges

skillwork- deadlifts – sumo / trad  3×3

WOD – 5 rnds for reps / 3 mins each rnd

3 deadlifts  185/105

6 HR push push ups

9 slamballs

12 GHD – f/b

 

July challenge – jump rope

 

7/21 WOD

Happy Birthday BJ!!

warm up – 200 meter run

2x      7 T2B

10 Ring jumping pullups

10 Tricep dips

Skill work – muscle ups breakdown

WOD – 9 rnds of each:

5 Muscle ups

5 Clean n’jerk    155/95

50 m farmers carry

July Challenge – jump rope

7/19 WOD

Lets Play – Active recovery

(I know several of you are sore and tired from yesterday, all the more reason to come today! Work out the kinks . . . You will feel much better!!!)

warm up – 100 jump rope

2x     10 WB tap/crunch

10 WB clean n’press

Skillwork- KB – Amer / russian swings

WOD – 12 min ARRAP

10 KB swings

100 m WB sprint

EMOM – 4 burpees

then pick 4 . . .

traverse wall 2x

sled pull 3x

GHD 20x

tire flips 10x

800 m run

July Challenge – jump rope