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WEEK of WOD's 7.16.18 - 7.21.18

MONDAY, JULY 16th

A. 12:00-25:00

Back Squat 531

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Complete 3 Wall Slides @ 4242 as active recovery before working sets

B. 30:00-50:00

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight (95 lbs for men, 65 lbs for women). The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

Goal Time: 15-20 minutes

Scale to: 1 DL/ 1 FS/ 1 PP, 200m Run

C. 55:00-60:00

Hamstring Stretch Series on Floor

TUESDAY, JULY 17th

A. 12:00-25:00

Press 531

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Complete 10 Kneeling Pelvic Tucks Ea side before working sets

B. 30:00-48:00

Two sets for max reps:

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Ring Dips

Rest 45 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Jumping Lunges

Rest 45 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Ab Mat Sit-ups

Rest 45 seconds

C. 55:00-60:00

Mobilize glutes + pecs with ball

WEDNESDAY, JULY 18th

A. 15:00-44:00

Every minute, on the minute, for 21 minutes:

Minute 1 – 6 Burpees Over the Barbell + 6 Sumo Deadlifts (225/155 lbs)

Minute 2 – 4 Toes to Bar + 3 Chest-to-Bar Pull-Ups + 2 Bar Muscle-Ups

Minute 3 – 10 Kettlebell Thrusters (24/16 kg KBs)

At the 24:00 minute mark, complete the following...

3 Rounds for Time:

5 Burpees Over Barbell

6 Toes to Bar

7 Kettlebell Thrusters

Goal Time: 2-5 minutes

Scale to: 4 BoB/4 DL, 4 K2C/ 4 Pull-ups, 6 KB Thrusters

C. 50:00-60:00

2-3 Sets of:

GHD Hip Extension x 10 reps

Hollow Body Hold x 30-45 seconds

Roll Lat with Supernova x 30 sec ea side

THURSDAY, JULY 19th

A. 12:00-25:00

Deadlift 531

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Complete 5 Reach, Roll, and Lifts on each arm as active recovery before 3 working sets

B. 30:00-53:00

Against a 10-minute running clock, perform the following:

1000/750 Meter Row

75 Double-Unders (40 DU or 100 SU)

3/4 Mile Assault Bike (1/2 Mile Assault Bike)

Max Distance Handstand Walk (Hold)

Rest 3 minutes then repeat. Note your time to complete the row, double unders and burpees, and the number of handstand walk distance or time achieved in each of the two sets.

Scale to: If rowing a 2min+ 500m pace, scale to 750m, scale bike to 1/2 mile if rpm's are below 60.

C. 55:00-60:00

Mobilize 1st rib + Arches with ball

FRIDAY, JULY 20th

A. 12:00-25:00

Bench Press 531

5 reps @ 40%

5 reps @ 50%

5 reps @ 65%

5 reps @ 75%

5+ OR As many reps as possible at 85%

Complete 60 sec wall sit between sets as active recovery

B. 30:00-37:00

Complete as many rounds and reps as possible in 7 minutes of:

7 Kettlebell Snatch Right Arm (53/35lbs)

7 Kettlebell Snatch Left Arm

14 GHD Sit-ups

200' Suicide Sprint (2 Down N Backs)

Rounds Goal: 5+

C. 45:00-60:00

3 Sets of:

Bottom's Up KB Carry Down N Back

Hanging Med-Ball Hamstring Curls x 10 reps

Band Pull Aparts x 10

Med Ball Twisted Throws to Partner x 10 ea

SATURDAY, JULY 21st

A. 20:00-40:00

In teams of 2, complete as many rounds as possible in 20 minutes of the following...

50/35 Calorie Bike

50 Kettlebell Swings (53/35lbs)

75/50 Calorie Row

200 Meter Sand Bag Run (alternate bag as desired, both partners run together)

*Share calorie reps and kbs as desired amongst partners

B. 45:00-60:00

Coaches Choice!