7/20 WOD

Finish Strong!!

Warm up – 5/5 Db deadlift
10 Db squats
5/5 Db single snatch
10 ghd ball toss
Skill/ strength- 5×25 Dubs
Deadlift – 3×3 (going up to weight)
WOD- 5 RFT
10 deadlift. 225/165
15 box jumps. 24/20
20 butterfly ab mat
Finisher-

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7/19 WOD

Power What . . .

Warm up – 10 surfer burpees
20 over the log jumps
10 jumping slamballs
Skill/ strength- power snatch. 5×5
WOD- 5 rnds / 5 reps each
Power snatch. 95/65
Over head squats
SDLHP
GHD (alternate)
Rest 2 mins then …
5 rnds of : 100 m sprints
10 burpees

Finisher-

7/18 WOD

HCPD!!!!

Warm up – 10 squat butt kicks
25 mountain climbers
10 oblique push ups
Mobility- bands/ pvc stretches
Technique – thrusters. 5×3 Firm
WOD- 20 mins
10 (5/5) bench DB thrusters. 35/20
10 (5/5) Muscle snatches – hold low squat
25 jump rope
10 straddle box jumps
10 tire flips
10 obliq v ups

Finisher-

7/16 WOD

Swing hi .. Squat Low

Warm up – 100 jump rope
20 squats
15 push ups
10 k2e
Skill/strength- 5×5 frt squats (med weight for form)
WOD- 5 rnds
5 T2B
10 front squats
2 min rest between rnds
*1st rnd – 95/65
*2nd rnd – 115/85
*3rd rnd – 135/95
*4th end- 155/115
*5th rnd – 165/125
Cool down – 800 meter run
Finisher-

7/12 WOD

Lets get it nowWarm up – 10 kB swings
10 kB clean press (5/5)
10 kB abs mat
400 m run
Skill/strength- 3×10 weighted step ups (5/5)
WOD- 15 ghd, cal row, frt squat, ring push up
12 ghd, cal row, frt squats, ring push up
10 ghd, cal row, frt squats, ring push up
8 ghd, cal row, frt squats, ring push up
6 ghd, cal row, frt squats, ring push up
4 ghd, cal row, frt squats, ring push up
2 ghd, cal row, frt squats, ring push up
*AFTER EACH end=1rope climb