Friday 2017.07.14

4th of july run

Strength

Front Squat

Performance:

  • Build to a heavy single with a 5s pause in the bottom

Fitness:

  • 4 x 2-3 @ 25X1

Conditioning

Complete as many rounds as possible in 9:00:

  • 300m Run
  • 9 Toes to Bar
  • 9 Hang Power Snatch (75/55)

 

Thursday 2017.07.13

matt aab

Strength

1A) Pause Dip Push Press

  • 4 x 2, building

1B) Supinated Grip Pull Ups

  • 4 x 4-6 @ 21X1

Conditioning

With a partner, alternating full rounds, complete 3 rounds each of:

  • 350m Row
  • 35 Double Unders
  • 15 Dumbbell Push Press (35/50)

Wednesday 2017.07.12

seth bb oh

Strength

1A) Deadlift

  • 4 x 4-6 @ 41X1

1B) Performance:

  • Strict Dips, 4 x 4-6 @ 41X1

Fitness:

  • Push Ups, 4 x 4-6 @ 41X1

Conditioning

Complete as many rounds as possible in 12:00:

  • 9 Dumbbell Deadlifts (35/50)
  • 12 Burpees
  • 3 Dumbbell Power Cleans (35/50)

Tuesday 2017.07.11

Kendal baby WOD

Strength

Back Squat

Performance:

  • 5 x 5 @ 90% of 5 rep max

Fitness:

  • 5 x 3-5 @ 20X1

Conditioning

“Nancy”

Five rounds for time:

  • 400m Run
  • 15 Overhead Squats (95/65)

20:00 Time Cap.

Monday 2017.07.10

MJ Debbie America

Strength

Take 15:00 to work on the following complex:

  • High Hang Clean x 2 + Tempo Hang Clean Pull x 2 + Hang Clean x 2

Conditioning 

Every minute, on the minute, for 21:00:

  • Minute 1:  Bike or Row x 8/12 calories
  • Minute 2: Kettlebell Front Rack Reverse Lunges x 10 (26/35)
  • Minute 3: Burpees x 10