Week of July 18th 2016

Monday, July 18th 2016

 

A. Kipping Pull Ups practice

 

Advanced: EMOM for 10 min. 3-8 Kipping Pull Ups

 

B. Every 4 min. for 20 min.

400m Run

Max. Reps of Squat Cleans

Option #1: 115/73lbs, 145/93lbs, 175/113lbs, 205/133lbs, 225/143lbs

Option #2: 95/63lbs, 115/73lbs, 135/93lbs, 155/103lbs, 175/113lbs

Option #3: 75/53lbs, 95/63lbs, 115/73lbs, 125/78lbs, 135/83lbs


 

Tuesday, July 19th 2016

 

HAPPY BIRTHDAY NICKI!
As you may or may not know Nicki has a genetic lung disease called Cystic Fibrosis. Today we are doing a WOD in honor of all warriors trying to win the battle against disease. It’s going to be a fun one! Kids with cystic fibrosis call it 65 roses as it’s easier to say.

 

A. 65 Roses Throwdown

Teams of 2, share reps

 

Cash in: 400m Run

 

5 Rounds

13 Box Jumps 24/20”

13 Power Cleans 115/73lbs

13 Deadlift 115/73lbs

13 Power Snatch 115/73lbs

13 Overhead Squats 115/73lbs

 

Cash out: 65 Cal. Assault Bike

 

Wednesday, July 20th 2016

 

A. Deadlift, tempo 30x0, rest as needed

12 - 12 - 12 - 12 - 12

 

B. Bench Press, rest as needed

12 - 12 - 12 - 12 - 12

 

C. Leg raises on parallel bars 3-4 sets of 7-10 reps


 

Thursday, July 21st 2016

 

A. Work up to a heavy set of 10 Thrusters, rest 2-3 min. between sets

A1. 2 sets of 10 reps @ 80% of a that heavy set

 

B. Option # 1

2 Rounds for max. Reps

1 min. Max. Strict HSPU’s to 1 Abmat

1 min. Rest

1 min. Max. DB Hang Squat Clean Thrusters 35/25lbs

1 min. Rest

1 min. Max. Bar Muscle Ups

1 min. Rest

1 min. Max. Shuttle Sprints

1 min. Rest

 

Option #2

2 Rounds for max. Reps

1 min. Max. Feet-elevated pushups on 20”

1 min. Rest

1 min. Max. DB Hang Squat Clean Thrusters 35/25lbs

1 min. Rest

1 min. Max. Jumping Bar Muscle Ups (bar @ forehead)

1 min. Rest

1 min. Max. Shuttle Sprints

1 min. Rest

 

Option #3

2 Rounds for max. Reps

1 min. Max. Push Ups

1 min. Rest

1 min. Max. DB Hang Squat Clean Thrusters 35/25lbs

1 min. Rest

1 min. Max. Burpee Pull Ups

1 min. Rest

1 min. Max. Shuttle Sprints

1 min. Rest


 

Friday, July 22nd 2016

 

A. “Wittman”

7 Rounds

15 KB Swings 24/16kg

15 Power Cleans 95/63lbs

15 Box Jumps 24/20”

 

Saturday, July 23rd 2016

 

A. 3 Rounds

400m MB Carry(or run) 20/14lbs

25 Wall Balls 20/14lbs

*5 Burpees for every time you drop your MB

 

B. 3 Rounds

400m Plate Carry (or run) 55/35lbs

20 Overhead Lunges with plate 55/35lbs

*5 Burpees for every time you drop your plate

 

C. 400m Farmers Carry 55/35lbs DB + 24/16kg KB
*5 Burpees for every time you put your weights down

 

Sunday, July 24th 2016

 

Olympic Weightlifting

 

A. Work up to a heavy set of 2 Hang Squat Clean + 2 Jerk

A1. 3 x 2 of 2 Hang Squat Clean + 2 Jerk @ 80% of A

 

B. 6 x 3 Clean Pulls

 

Oleksiy Dakhno