WEEK OF 7/16/18

  • I am going to start adding in a partner WOD during the week to mix things up a bit for the rest of the Summer.  I think we all like them so why not mix it up a bit during the week 🙂  Also, try and partner up with someone new each time.
  • We will start a new strength/skill cycle next week which will be an upper body focus for the rest of the Summer.  We will be performing bench press, shoulder press, pullups, dips, muscle-ups, handstand pushups, etc.  Lower body will be EMOM style with light to moderate loads for higher reps.

MONDAY

Strength/Skill

Power Clean
Work up to a Heavy Triple

WOD

For time:
42 Single Arm DB Shoulder to Overhead (21 each arm)
21 Box Jumps (28/22)
30 Single Arm DB Shoulder to Overhead (15 each arm)
15 Box Jumps (28/22)
18 Single Arm DB Shoulder to Overhead (9 each arm)
9 Box Jumps (28/22)

TUESDAY

Strength/Skill

Snatch Balance
Find a heavy single for the day

WOD

“MWOW”
AMRAP in 7 minutes (compare to 170125)
10 Overhead Squats
50 Double-Unders
Rx: 115/83
R+: 135/93

WEDNESDAY

Strength/Skill

EMOM for 12 minutes alternating movements:
5-10 Bar Dip
10 Single Arm DB Rows off bench each side

WOD

5 rounds for time:
Run 400m
Rest 1 minute
Sled Push 40yds (135/90lb)

THURSDAY

Strength/Skill

Deadlift Prep

WOD

Partner WOD
AMRAP in 20 minutes alternating rounds for a total round/rep score combined:
5 Deadlifts
10 Burpees Over Barbell
15 Calorie Row
Rx: 185/123
R+: 225/153

FRIDAY

Strength/Skill

Athlete Choice

WOD

4 rounds for time:
50ft Single Arm DB Walking Lunges (25ft left, 25ft right) – 50/35lbs
25 medball situps
Note: DB to be held at your side, not overhead or rack position

SATURDAY

“Daniel”