Monday 7/30 - Bad Habit
Strength:
Front Squat
2x6 @ 70%
2x4 @ 75%
1x4 @ 80%
WOD:
15 min EMOM
3 HSPU +
1 Hang Power Clean (Heavy)
Score is weight/rounds completed
Tuesday 7/31 - Polar Cup
Strength:
12 min EMOM
1 (+1) Strict Pull Up
Partner WOD:
For Time
2 Rounds
20 Synchro Burpees
25 Deadlifts 225/135
30 Cal AAB
Score is number of reps/time
Wednesday 8/1 - Tsunami
Strength:
Bench Press
3 sets
10 to 20 reps
rest 2 minutes
WOD:
For Time
200 Double Unders
5 Rope Climbs
20 Push Press 95/65
100 Double Unders
3 Rope Climbs
10 Push Press 135/95
Score is reps/time
Thursday 8/2 - Titian
Strength:
20 min to find heaviest
50ft Unbroken Sled/Weighted Box Push
*Compare to 5/25
Time Trial
1000m row
Score is weight/time
Friday 8/3 - Melee
Oly:
Power Snatch
5 @ 55%
5 @ 65%
5 @ 75%
12 min cap
WOD:
7 min AMRAP
10 KB Snatches 53/35
5 Box Jump Overs 30/24
Score is weight/rounds + reps
Saturday 8/4 - Miami Vice
Team WOD (3 to 4)
Waterfall style
20 min AMRAP
200m Run
15 Wall Balls 20/14
15 KB Russian Swings 70/53
Score is rounds + reps
Strength:
Front Squat
2x6 @ 70%
2x4 @ 75%
1x4 @ 80%
WOD:
15 min EMOM
3 HSPU +
1 Hang Power Clean (Heavy)
Score is weight/rounds completed
Tuesday 7/31 - Polar Cup
Strength:
12 min EMOM
1 (+1) Strict Pull Up
Partner WOD:
For Time
2 Rounds
20 Synchro Burpees
25 Deadlifts 225/135
30 Cal AAB
Score is number of reps/time
Wednesday 8/1 - Tsunami
Strength:
Bench Press
3 sets
10 to 20 reps
rest 2 minutes
WOD:
For Time
200 Double Unders
5 Rope Climbs
20 Push Press 95/65
100 Double Unders
3 Rope Climbs
10 Push Press 135/95
Score is reps/time
Thursday 8/2 - Titian
Strength:
20 min to find heaviest
50ft Unbroken Sled/Weighted Box Push
*Compare to 5/25
Time Trial
1000m row
Score is weight/time
Friday 8/3 - Melee
Oly:
Power Snatch
5 @ 55%
5 @ 65%
5 @ 75%
12 min cap
WOD:
7 min AMRAP
10 KB Snatches 53/35
5 Box Jump Overs 30/24
Score is weight/rounds + reps
Saturday 8/4 - Miami Vice
Team WOD (3 to 4)
Waterfall style
20 min AMRAP
200m Run
15 Wall Balls 20/14
15 KB Russian Swings 70/53
Score is rounds + reps
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