July WODs

 

 

07-21-2015

 

Warm Up

Stretch

 

Strength

5 x7- Clean Progression  (70%)

3x Power clean, 2x Hang Squat Clean, 2x Squat Clean

 

WOD

12 Min AMRAP:

3- Bear Complex (135/95)

3- Gymnastic Complex (1xK2E/1xT2B/1xPull Up)

 

Core/Cardio/Gymnastics EMOM's

 

 


 

07-20-2015

 

Warm Up

Stretch

 

Strength

5 x7- Back Squats   (75%)

 

WOD

10 Min Ladder:

HR Push Up

Wall Balls (20/14)

(x2) Med Ball V-Ups (20/14)

 

 

Core/Cardio/Gymnastics EMOM's

 

 


 

 

07-17-2015

 

Warm Up

Stretch

 

Strength

5 x7- Power Snatch  (65%)

 

WOD

 

10,9,8,7,6,5,4,3,2,1

Pull Ups

Thrusters (95/65)

For time

 

Core/Cardio/Gymnastics EMOM's

 

 


 

07-16-2015

 

Warm Up

Stretch

 

Strength

5 x7- Deadlifts  (65-70%)

 

WOD

 

For Time

Buy In: 100- DU's/100- Tuck Jumps

Body: 3 Rds

25- Box Jmup Overs (24"/20")

20- H.R. Push Ups

 

 

Core/Cardio/Gymnastics EMOM's

 


 

07-15-2015

 

Warm Up

Stretch

 

Strength

5 x7- Push Jerk/Split Jerk (5/2)  (65%)

 

WOD

 

Death By...

(x2) KB Swings (53/35)

 

Core/Cardio/Gymnastics EMOM's

 


 

07-14-2015

 

Warm Up

Stretch

 

Strength

5 x7- Power Clean  (70%)


WOD

 

12 Min AMRAP:

400m- Run

15- Wall Balls (20/14)

10- T2B

 

Core/Cardio/Gymnastics EMOM's

 

 


 

07-17-2015

 

Warm Up

Stretch

 

Strength

5 x7- Back Squats  (75%)

 

WOD

 

12 Min Ladder:

Slam Balls (40/30)

(x2) In & Outs

 

Core/Cardio/Gymnastics EMOM's

 

 


 

 

07-09-2015

Warm Up

Stretch

 

Strength

5 x10- Deadlifts (65%)

 

WOD

 

4 Min AMRAP:

25/50- DU's/Singles

10- Burpees

 

2 Min Break

 

4 Min AMRAP:

25- Mountain Climbers

10- Burpees

 

Then...

Core/Cardio/Gymnastics EMOM's

 

 


 

07-08-2015

Warm Up

Stretch

 

Strength

5 x10- Push Jerk/Split Jerk (50%)

 

WOD

 

1 Mile- Run

For Time

 

Then...

Core/Cardio/Gymnastics EMOM's

 

 


 

07-07-2015

Warm Up

Stretch

 

Strength

10 x 5- Cleans (1-5: Power) (6-10: Squat) (55%)

 

WOD

21- 15- 9

(x2) Wall Balls (20/14)

Pull Ups

w 400m- Run between rds 1 & 2

 

Then...

Core/Cardio/Gymnastics EMOM's

 

 


 

07-06-2015

Warm Up

Stretch

 

Strength

 

5 x10- Back Squats (65%+)(week #3)

 

WOD

10 Min AMRMAP

20- KBS (53/35)

15- Mini Wipers (Over KB)

 

Then...

 

Core/Cardio/Gymnastics EMOM's

 

 


 

07-03-2015

 

Warm Up

 

Stretch

 

WOD

40 Min AMRAP: (4th of July WOD)

07- Thrusters (135/95)

400m- Run

04- HSPU's/Wall Walks

 

 


 

 

07-02-2015

 

Warm Up

 

Stretch

 

Strength

5 x10- Deadlifts (65%+) (week #2)

 

WOD

10 Min Ladder:

Slam Balls (40/30)

(x2) Med. Ball V-Ups (20/14)

 

Then...

 

Core/Cardio/Gymnastics EMOM's

 

 


 

07-01-2015

 

Warm Up

 

Stretch

 

Strength

5 x10- Push Jerk/Split Jerk (7x-PJ/3xSJ)  (week #2)

 

WOD

For Time:

10,9,8,7,6,5,4,3,2,1

Power Snatch (95/65)

Box Jumps (24"/20")

 

 

Core/Cardio/Gymnastics EMOM's