Month: July 2018

Skill Work: 5xEMOM 4 Strict HSPU and 3 Kipping HSPU *Use additional abmats or negatives to build skill *If proficient work on deficit strict hspu Weightlifting: Clean 8 x E2MOM 1 Hang Clean + 1 Clean +1 Power Clean @ 80-85% WOD: For Time 7 RFT 7 Thrusters 65/95 7 Lat Burpees 7 Strict HSPU…

Weightlifting: Deadlift (1 RM) 6 x E2MOM Work up to new 1 RM WOD: For Reps 10 Min: :40 on :20 off DBx2 DL 35/50 DBx2 Hang Clean DBx2 Front Squat DBx2 S2OH *Score = Reps

Skill Work: Strict Pull Ups 5xEMOM 5-7 Strict Pull Ups *Add weight as needed Weightlifting: Jerk 6 x E2MOM 2 Push Jerk + 2 Split Jerk 2+2 @ 75% 2+2 @ 80% 2+2 @ 80% 2+2 @ 85% 2+2 @ 85% 2+2 @ 85% WOD: 3 Minute AMRAP 10 T2B 30 DU Rest 1 Minute…

Weightlifting: Snatch (1 RM) 6 x E2MOM Snatch Work up to a new 1 RM Snatch WOD: 15 Min AMRAP 500M Row Each Round 10-8-6-4-2 Hang Snatches 75/115 2-4-6-8-10 Rope Climb RX+ 15 Min AMRAP 500M Row Each Round 10-8-6-4-2 Hang Snatches 95/135 2-4-6-8-10 Legless Rope Climb

Skill Work: Ring Dips Tabata Ring Dips *Max 5 reps Weightlifting: Snatch Snatch 8 x E2MOM 1 Power Snatch + 1 Snatch + 1 Snatch Balance @ 80%+ *Can sub OHS for Snatch Balance based on comfort WOD: Fight Gone Bad – 3 Rounds of Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box…

Weightlifting: Bench Press 6 x E2MOM 3 @ 70% 3 @ 70% 3 @ 75% 3 @ 75% 3 @ 80% 3 @ 85% *4 sec negative, 1 sec hold, explode out of bottom of rep WOD: 3 Rounds For Time 10/15 Cal Row 10 Alt DB Snatches 35/50 Rest 2 minutes then 3 Rounds…

Skill Work: Strict Handstand Pushups and Kipping Handstand Pushups 5xEMOM 3 Strict HSPU and 3 Kipping HSPU *Use additional abmats or negatives to build skill *If proficient work on deficit strict hspu Weightlifting: Front Squat 6 x E2MOM Front Squat 2 @ 60% 2 @ 60% 2 @ 75% 2 @ 80% 2 @ 85%…

Skill Work: Strict Pull Ups 5xEMOM of 5-7 Strict Pull Ups Weightlifting: Clean and Jerk 8 x E2MOM 1 Hang Clean + 1 Clean +1 Power Clean + 1 Jerk (your choice power or split) @80%+ WOD: 8 Minute AMRAP 2, 4, 6, 8 … T2B Devils Press 35/50 Rx+ 8 Minute AMRAP 2, 4,…

Warm-up: Glute Ham Raise 3×10 Partner Glute Ham Raise Weightlifting: Deadlift 6 x E2MOM 4 @ 75% 4 @ 75% 4 @ 80% 4 @ 80% 4 @ 85% 2 @ 90% *Does not have to be touch and go *Only record your last weight WOD: 18 Minute AMRAP 15 Hang Power Clean 65/95 15…

Baseline (For Time) 500 Meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups WOD: (For Time) 21-15-9 American KBS 35/50 Burpees RX+ 21-15-9 American KBS 50/70 Burpees