Archive for July, 2017

August 1

Posted in 2017 on July 31, 2017 by Andy

WOD:
“OXIDATIVE 17.2”
AMRAP 30
1 Mile Run
100 Push Ups
2K Row
100 Weighted Sit Ups (45/35) (35/25) (25/15) (15/10)

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July 31

Posted in 2017 on July 30, 2017 by Andy

SKILL / LIFT:
EMOM 15
MIN. 1: 5 Weighted Rope Pull Ups
(Sub. 3 Rope Pull Up Negatives)
MIN. 2: 3 Dead Lifts
(Work to a heavy triple)
MIN. 3: 5 Strict HSPU
(Sub. Box Piked witha 2″ Deficit as necessary)

WOD:
“STONEDAR”
For Time:
3 Legless Rope Climbs
15 Dead Lifts (275/185) (245/165) or 60% of 1RM
30 HSPU
2 Legless Rope Climb
10 Dead Lift
20 HSPU
1 Legless Rope Climb
5 Dead Lift
10 HSPU
*Sub. Regular R.C and Box Piked HSPU accordingly
**17 Min. Cap

July 29

Posted in 2017 on July 28, 2017 by Andy

SKILL / LIFT:
Warm up workout movements

WOD: (Teams of 2)
For Time:
5K Row
*One person Rowing at a time.
While one athlete rows the other athlete must complete:
150 Double Unders
75 Thrusters (105/70) (95/65) (75/55)
50 Burpees
50 Hang Snatch
50 Dead Lift
25 Bar MU
*Sub. Bar MU for Burpee Pull Ups
**Clock stops when 5K Row and the chipper are completed. You may switch off as necessary.

July 28

Posted in 2017 on July 27, 2017 by Andy

WOD:
“2 X 1”
2 Rounds
1 Mile Run
100 Double Unders
1 Mile Row

POST WOD:
3 x 25 Weighted Sit Ups w/ DB across chest

JULY 27

Posted in 2017 on July 26, 2017 by Andy

SKILL:
EMOM 9
MIN. 1: 10 Supine BB Row
MIN. 2: Max Effort L Sit
MIN. 3: 10 Weighted Push Ups

LIFT:
Push Press
7 @ 65%
Push Jerk
5 @ 70%
Split Jerk
3 @ 75%
*2 Rounds
**Take from each 1RM

WOD:
“HYDRON”
For Time:
50 Wall Ball (20/14) (16/10) (14/6)
50 Pull Ups

July 26

Posted in 2017 on July 25, 2017 by Andy

LIFT:
Back Squat
6 @ 70%
4 @ 75%
4 @ 80%
4 @ 85%
OHS
3 x 3 @ 65%

WOD: (Fast Glycotic)
“11.4”
AMRAP 10
60 Bar Facing Burpees
30 OHS (120/100) (95/65) (75/55) (65/45)
10 Ring Muscle Ups
*Sub. OHS for Back Squats and Muscel Ups for Strict C2B Pull Ups accordingly.

POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Flys
10 Face Pulls

July 25

Posted in 2017 on July 24, 2017 by Andy

SKILL:
3 x 10 Strict T2B
Pair With:
3 x 8 Ring Push Up’s w/ a 3 Sec. Negative

LIFT:
Dead Lift
3 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%

WOD: (Slow Glycotic)
“TO THE MAX”
EMOM 12
MIN. 1: Max Effor Dead Lift (225/155) (205/135) (185/125) (165/115)
MIN. 2: Max Effort T2B
MIN. 3: Max Effort Cal. Row
MIN. 4: Rest
*Sub. Knee’s to above hips or V-Ups for T2B accordingly
**Score = Total combined Reps

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