WODs

July 18-23 (WODs of the Week)

It's GAMES Week! Drop ins & visitors are always welcomed. Please text: 714-801-4991 and let us know which day(s) and time(s) you would like to join us!

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Monday, July 18, 2016

Weightlifting

EMOMx10: 1 Squat Snatch 

–These can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. Take what’s there today.

SWOD (15 min)
Build to a heavy 2-rep (85-95%) then:
3×2 Back Squat, across

WOD
"Harley Love”
6 RFT:
13 Thrusters (95/65)
14 Pull-Ups

Snatch Accessory Work (Auxiliary)
5×1 Snatch Pulls, Climbing (should be heavier than your 1RM Snatch)
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Tuesday, July 19, 2016

WOD #1
For time:
800m run, then

3 rounds:

12 Deadlifts Rx: 225/155, RxC: 275/185

21 Box Jumps (24/20)

WOD #2

42-30-18 reps for time of:

GHDSU or WB sit up (30/20)

GHD Hip Extensions or Supermans

Calorie Row

*Athletes may start on WOD 1 or WOD 2.
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Wednesday, July 20, 2016

SWOD - Barbell Conditioning
NOTE: This is the first week we are moving away from the power variations for these lifts. Next week we will decrease the loads, but the rep schemes get much spicer.

With a running clock…
At the 0:00— EMOMx8: 1 Squat Clean at 75-80%
At the 12:00— EMOMx8: 1 Squat Snatch at 75-80%
At the 25:00— 21-18-15-12-9-6-3 unbroken OHS for time (95/65)
>>Newer athletes start at 18^
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Thursday, July 21, 2016

WOD

21-15-9:

Power Cleans (135/95)

Ring Dips

+600m Run between sets

Conditioning Partner WOD
50-40-30-20-10 Calorie Row

*One athlete at a time, complete each set of Calories before alternating. Rest as partner works
.

Midline (Auxiliary)

Accumulate 1 min in a L-sit on parallettes
New athletes: 4x5 Hanging L-leg raises (as highs possible w/ straight legs)
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Friday, July 22, 2016

Weightlifting
Clean & Jerk

EMOMx5: 2 Power Cleans + 1 Split* Jerk (medium weight ~70-75%)
*If you don’t how to split jerk, sub push jerks.

SWOD (15 min)

6-5-4-3-2-1 reps for time of:

Muscle ups (3x strict pull ups or dips, pick one movement per set)

Front Squats from the ground (heavy, ~205/145)


WOD

AMRAP 10 (a.k.a. Half Cindy)

5 pull ups

10 push ups

15 squats
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Saturday, July 23, 2016

SWOD
5 min on Split Jerk (foot positions), then:
EMOM 6: 2 Split Jerks (rack) across @70-75%

Partner WOD
Teams of 2, complete in tag team format:
60 Cal Bike (or 800m run together, 2nd hydrant)
55 KBS (53/35)
50 Push Press (115/75)
50 Cal Bike (or 600m run together, 1st hydrant)
45 KBS (53/35)
40 Push Press (115/75)