WEEK of WOD's 7.8.19 -7.13.19

MONDAY, JULY 8th

A.

5 Rounds for time of:

50 ft Handstand Walk ***

5 Squat Cleans 225/155

***You get to choose gymnastics movement

Options:

10 Kipping Pull-ups

10 Kipping Handstand Push-ups

10 Ring Dips

5 Muscle-Ups (Bar or Rings)

10 Push-ups

10 Kipping Toes to Bar

20-30 Double Unders

2-3 Rope Climbs

Scale to: by LOAD, 5-7 reps instead of 10's, 2-3 instead of 5 reps

Goal Time: 15min or less, 3min per round

B.

3 Rounds for Quality:

Turkish Sit Up x 8 each arm at moderate weight

Kneeling Torso Row x 8 each arm at moderate weight

Sumo Stance Good Morning x 8 at moderate weight

Front Rack Hold x 1 minute at heavy weight

TUESDAY, JULY 9th

A.

3 rounds for time:

400 m Run

20 Pull-ups

10 Deadlifts 225/155#

Goal Time: ~10min

Scale to: 200-300m/ 10-12 Pullups/ by Load

B.

Every Minute on the Minute (EMOM) for 12 minutes

Sit Up x 10

Front Plank on Elbows for the remainder of the minute

WEDNESDAY, JULY 10th

A.

Barbell Cycling (Touch N Go)

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Barbell load - 55% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

B.

10min EMOM

Even min:

8 Double DB Snatch (50/35lbs)

• Max Burpees

Odd min:

8 DB Thrusters (50/35lbs)

• Max Burpees

Scale to: by Load, 5 reps

Goal Reps: 5+ burpees each min

THURSDAY, JULY 11th

A.

Hang Power Clean and Jerk

On the 1:30 x 7 Sets:

30 Double-Unders

2 Hang Power Cleans

1 Split Jerk

B.

5 rounds for max reps:

• 45 sec Row (calories)

• 15 sec Rest

• 45 sec GHD Sit-ups (Weighted Ab Mat Sit-ups 10-25# bumper plate)

• 15 sec Rest

• 45 sec Kettlebell Swings (53/35lbs)

• 15 sec Rest

• 45 sec Overhead Squats (75/55lbs)

• 15 sec Rest

Scale to: by Load, 30sec on + 30sec off

Reps Goal: Lots!

B.

2 Rounds

Cat Camel x 10

Thoracic Rotation x 20

Alternating Bird Dog x 20

FRIDAY, JULY 12th

A.

10 Rounds for Time with Partner ( 5 Rounds each):

12 Sand Ball Slams (50/30lbs)

300ft Shuttle Sprint *Shuttle Sprint:

50ft out/ 50ft back

25ft out/ 25ft back

Repeat Shuttle a second time

Rest 5 minutes, then complete with Partner:

For Time:

40 Wall Ball (20/14)

40 Cal Assault Bike

30 Wall Ball

30 Cal Assault Bike

20 Wall Ball

20 Cal Assault Bike

10 Wall Ball

10 Cal Assault Bike

Scale to: by Load, one shuttle run

Goal Time: ~10min

Scale to: 30/20/10 reps

Goal Time: ~12min

B.

2 Rounds

Alternating Push Up Shoulder T x 8 with 4 count pause at the top of each rep

Side Plank plus Hip Abduction x 8 each leg with 4 count pause at the top of each rep

Push Up to Elbow Plank x 14

Standing Straight Leg Hold x 20 seconds per leg

SATURDAY, JULY 13th

For Time, with Partner:

100 Cals Row

80 Cals Ski Erg

60 KB Suitcase Deadlifts (70/53lbs)

40 Box Jump Over (24/ 20")

200’ Overhead Walking Lunge Double KB (53/35lb)