Archive for the 2018 Category

July 20

Posted in 2018 on July 19, 2018 by cfsvmiyagi

SKILL
10 Min EMOM
10 DUs
1 Squat Snatch
2 Alt DB Snatches
*start light and build
throughout the EMOM

WOD
Open 18.3
2 Rounds for time of:
100 Double Unders
20 OHS (115/80)
100 Double Unders
12 Ring Muscle-Ups
100 Double Unders
20 DB Snatches (50/35)
100 Double Unders
12 Bar Muscle-Ups

*14 Min Time Cap
*scaled: Single Unders
*scaled: Chin Over Bar Pull-Ups
*scaled: OHS-45/35, DB-35/20

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July 19

Posted in 2018 on July 18, 2018 by cfsvmiyagi

SKILL/FUN
“Around the World”
3 Burpees for whoever
is holding the med ball
each time music stops

WOD
10 Rounds for time:
5 Burpee Over Bar
10 Deadlifts (135/95)
15 Air Squats
100M Run

July 18

Posted in 2018 on July 17, 2018 by cfsvmiyagi

SKILL
15 Min of Practice
Free Handstand Hold
*Adv: Practice
Free HSPU + Walking

LIFT
Strict Press
5×5 @ 60%
*warm-up to 60%
before starting 5×5

WOD
9Min EMOM
15/12 Cal row
Max HSPU in remaining time
*score is total HSPU

July 17

Posted in 2018 on July 16, 2018 by cfsvmiyagi

SKILL
3x
10 Barbell Shrugs
10 Barbell Roll-Outs
10 Med Ball Cleans

LIFT
Tempo Front Squats
8×3 @ 60%
:03 Descend
:02 Pause
:00 Rest at top

WOD
12 Min AMRAP
6 Squat Cleans (155/105)
12 T2B
24 Double Unders

July 16

Posted in 2018 on July 15, 2018 by cfsvmiyagi

SKILL
3x
10 Barbell Bent Over Rows
10 Clapping Push-Ups
10 GHD Sit-Ups

LIFT
Bench Press
10 @ 50%
7 @ 60%
5 @ 70%
3 @ 80%
1 @ 90%
Max Reps at 50%

WOD
3 Rounds for time:
200M Run
20 HRPU
2 Rope Climbs

July 15

Posted in 2018 on July 15, 2018 by cfsvmiyagi

SKILL/STRENGTH
3x
100M Prowler Push
*add wieght each round
paired with
8 Keg Squats

WOD
Teams of 2
10 Min Max Meters
on Rower
partners take turns
100M Barbell walk
(135/95)
While the other Rows

July 14

Posted in 2018 on July 13, 2018 by cfsvmiyagi

SKILL
Warm-Up WOD Movements

WOD
Teams of 2 for time:
50 BBJO (24/20)
50 Deadlifts (135/95)
50 HSPU
50 Pull-Ups
50 Back Squats (135/95)
50 Cal Row
*one person working
at a time.

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