7/26 WOD

Deceptive

Warm up – 100 jump rope
10 CHIN ups
10 hollow rock
10 Superman
Skill/ strength- kipping, butterfly, HSPU practice
WOD- 5 RFT
20 WB
15 Deadlifts (185/125)
10 GHD
400 meter run
Finisher –

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7/25 WOD

HCPD!!!!

Warm up – 20 sec R side plank
45 sec plank
20 sec L side plank
Repeat 3x changing frt plank versions
Mobility- shoulders
Technique- HSPU breakdown
WOD- Drop 1
Slam balls, Wallballs, jumping pull ups, full ab mat sit ups, jumping squats
Rnd 1- 5 items, 1 min each, 1 min rest
Rnd 2- 4 items, 1 min each, 1 min rest
Rnd 3- 3 items, 1 min each, 1 min rest
Rnd 4- 2 items, 1 min each, 1 min rest
Rnd 5- 1 item,1 min
800 meter run
Score – total reps

7/23 WOD

Skills

Warm up – L+R=1 on all below
10 plank alt knee to elbow
20 Hindu squat
10 alters push ups
Skill/strength- back squat (Rack) 3×15. 115/85
WOD- 5 RFT
8 single arm OH lunges (l+r=1)DB 35/20 Each side
8 pull ups
8 burpees
200 meter run

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-

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-