Tuesday July 25, 2017

Warm Up

500 Meter Light Row into…
2 Sets:
10 GHD Sit-Ups
10 Hip Extensions
10 Alternating Spiderman and Reach
10 Calorie Bike, starting slow and picking up gradually after 5 calories.

WOD

20 MIN AMRAP

50 WALL BALLS 20/14

50 DOUBLE UNDERS

40 BOX JUMPS 24/20

40 T2B

30 C2B

20 POWER CLEANS 145/100

20 PUSH JERKS 145/100

10 SNATCHES 145/100

10 MUSCLE UPS

 

Teen WOD

5 rounds for time:

20 double unders

10 pullups

Run 200 m

Skill work:

EMOM for 7 mins:

2 weighted pull ups

Compare to: 7/28/2015

July 20, 2017

Warm Up

2 X

15 AIR SQUATS

10 WALKING LUNGES

20 PVC PASS THROUGHS

100 M RUN

WOD

BACK SQUAT

77% 1 RM 5 REPS

82% 1RM 1 REP

77% 1RM 5 REPS

85% 1 RM 1 REP

77% 1RM 5 REPS

87% 1RM 1 REP

THEN

1 MILE RUN

 

Teen WOD

3 min AMRAP:

5 KB swing

5 Back Squat

(rest 1 min)

3 min AMRAP

5 back squat

5 push up

(rest 1 min)

3 min AMRAP

5 push ups

5 KB Swings

Skill work:

Bar muscle up skills and drills

Compare to: 7/16/2015