Tuesday July 17 2018

Tuesday July 17 2018

 -Warm Up-

2 rds

 

10 shoulder openers

5 dumbell push press each side

10 ring rows

5 box jumps

20 sec table top



-Strength-


Work up to heavy max in the following complex

  • start around 50-60% of max


1 power Clean

+

1 push jerk

+

1 power Clean

+

1 split jerk


-WOD-


AmRaP 15


21 cals row

14 box jumps

7 DB shoulder to overhead (alt arms every round)

Monday July 16 2018

Monday July 16 2018

 -Warm Up-


200 meter run


Then 2 rounds


8 single arm high pulls each side

10 groiners

5 single arm kb thrusters

8 glute bridges feet elevated on a box

 

-Strength-


Pause Front Squat @80% of Max


3-3-3-3


Supinated Chest Supported Row


8-8-8-8


-WOD-


“Fran”


For Time: 21-15-9


Thrusters @ 95/65

Pull-ups

Sunday July 15 2018

Sunday July 15 2018

 -Warm Up-


2 rounds


1 min bike

10 shoulder openers

5 single arm press

10 eccentric ankle dorsiflexion each side

15 plate hops


-Strength-


Push press


5-5-5-5-5


-WOD-


4 RFT


50 doubles/75 singles

25/20 cals on bike

50 doubles/75 singles


Rest 4 minutes between rounds