Monthly Archives: July 2019

Warmup
Bike 12/10
runners stretch + butterfly
10 uprights + wrist stretch
10 air squats + 5 squat squats
alt lunges down + high kicks back
inch work 1/2 down + bear crawl 1/2 down + high knees back
10 air squats + 5 squat jumps

Strength / Skill
a little arm prep..
single arm db curls 21s- [25/15, 20/10] 7 1/2 curl from bottom up
7 1/2 curls from top down
7 full curls from bottom up

banded tricep pull downs - 2 hands @ 21 reps

PARTNER WOD
2 person partner chipper
for time
3 rft
30 row
30 kb swing
30 single arm db snatch
30 ball slam
30 box jumps
30 burpees

very 4 minutes 3 synchronized wall walks

Strength / Skill
Every 2 mins x 6:

Clean Complex:

3 Dead Lift + 2 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk (Push or Split)
-Increase Weight each round

WOD
For time: 20 min cap

3 Rounds:

20 Pull Ups
20 Wall Balls 20/14

Then directly into:

21 TTBs
9 Clean and Jerks 135/95

15 TTBs
6 Clean and Jerks 155/115

9 TTBs
3 Clean and Jerks 185/135

Warmup
bike 12/10 cal
runners stretch + butterfly
wrist mobility + 5 uprights
alt lunges down + high kicks back
duck walk down broad jumps back
row 12/10 calories

Skill/Progression
4 rounds:
7 Wall Ball Shot + 5 Front Squat + 3 Push Press
wb - choice weight
barbell - rd 1 @50% of 1rm PP then increase load each rd
Rest 1 min after each round (if partnering up then A1 goes A2 rest and switch)

WOD
For Time:

30 Cal Row

5 Thrusters 115/75
15 Box Jumps 24/20

10 Thrusters 115/75
10 Box Jump Overs 24/20

15 Thrusters 115/75
5 Burpee Box Jump Overs 24/20

30 Cal Row

Post Wod Stretch
10 laying on back bent knee side to side
5 uprights + 5 roadkill uprig

Warmup
Coaches choice Warm up / Post Wod Cool Down

Strength / Skill
2 person
4rds ea.
max strict hspu
switch
4rds
max strict pull up
switch

PARTNER WOD
Chipper - 2person split evenly
60 Cal Bike
60 Box jumps (24/20)
60 Ring rows
60 Kettleball Swings (53/36)
60 Ball Slams
60 Knees to Elbows
60 Push Press (95/65)
60 weighted Sit ups (45/25)
60 Wallballs (20/14)
60 Cal Row
every 3 minutes alternating synchronized burpees (5) / wall walks (3)