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WODs

July 11-16 (WODs of the Week)

Monday, July 11, 2016

WEIGHTLIFTING
EMOMx10: 1 Squat Snatch (80-90%)
–These can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training.

SWOD
3×2 Back Squat, across (warm up to 85-90%)

WOD
"Schlitz”
4 Rounds:
400 Meter Run or 500m Row or 25 Cal Bike
4 MU (3x Burpee-Pull ups)
40 DU (3x Singles)

Auxiliary Snatch Accessory Work
5×1 Snatch Pulls, Climbing (should be heavier than your max snatch)
—-

Tuesday, July 12, 2016

WOD #1
“Black and Blue”
5 RFT:
10 Power Cleans (135/95)
10 Burpees
(10 min cap)

WOD #2
EMOM 12
Odd: 15 Calorie Row
Even: 15 GHDSU or WB Sit Ups (30/20)
—-

Wednesday, July 13, 2016

Barbell Conditioning
With a running clock…
At 0:00--
EMOM 9: 1 Power Clean at 75%
At 12:00--
EMOM 9: 1 Power Snatch at 75%
At 25:00--
4×20 Unbroken or ME Deadlifts for time (225/155, scale for reps)

Stamina Training WOD
21-18-15-12-9-6-3 unbroken* Thrusters for time @95/65
*3 Burpees every time you break
(rest between sets = okay)
—-

Thursday, July 14, 2016

Mobility WOD (10 min)

WOD
For time--
18-15-12 reps of:
Calorie Row
Power Snatch (95/65)
Directly into--
18-15-12 reps of:
TTB
OHS (95/65)
—-

Friday, July 15, 2016

SWOD
EMOM 10
1 Clean & Jerk (building or across, heavy)

WOD
3 RFT:
3 Jerks (185/135)
4 Front Squats (185/135)
5 Cleans (185/135)
30 Pull-ups
40 Push-ups
50 Abmat Sit ups
(21 min cap)
—-

Saturday, July 16, 2016

SWOD
EMOM 10
Min 1: 5 Front Squats ~75%
Min 2: 5 Muscle ups (5 C2B + 5 Ring Dips)

Partner WOD
Teams of 2, AMRAP 20:
25 Wall Balls (20/14)
15 Calorie Row
–One athlete completes the couplet before tagging off to their partner. Your score is how many rounds (+reps) your team completes.