16 July 2019, Tues

7/16/2019
Warm Up
2 rounds not for time of:

50 double unders

10 hip & back extensions

1x Burgener warm-up

WOD
1 Hang Squat Snatch, pick load Every 1 min for 30 mins.

Monday 15 July 2019

Warm Up:

4 rounds not for time:

1 min of jogging/biking/rowing

20 jumping jacks

5-10 push-ups

5-10 sit-ups

 

WOD

2 rounds (each for time)

15-12-9

Calorie BIke

GHD/AB mat sit ups

Push-ups

rest 3 min between each round

Thursday 11 July 2019

Skill/Strength: Muscle… Up…. Practice….

Lots of gymnastics pulling and dip work for those of us who struggle with muscle ups.  Don’t just run your head into a wall trying to do a muscle up over and over again. Realize where your struggle is and work on that part. If you’re not sure, ask a coach!

Conditioning:

20 min AMRAP
2 ring or bar muscle ups
8 deadlift (2 DB) 50/35
16 lunges (2db) 50/35

 

Tuesday 9 July 2019

Strength Skill: HSPU Work
AMRAP 4 Min
10 WallBalls
10 HSPU
Max Cals on Bike
Rest 3 min
AMRAP 4 min
15 Wallballs
15 HSPU
Max Cals on Bike
rest 3 min
4 min AMRAP
20 WB
20 HSPU
Max Cals on Bike
Score is Total Calories

Monday 8 July 2019

Strength: Clean Complex: 4×3 @65-70% (1 Clean, 1 Hang Clean, 1 front squat, 1 jerk) the complex is all one rep. Do not drop the bar between movements.

 

WOD:

3 rounds

400m Run

10 deadlifts (95/65)

50 double unders

10 cleans (95/65)