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WODs

July 20-24 WOW (WODs of the Week)

Monday, July 20, 2015

SWOD
5 sets: 4-6 Strict Pull Up [Advance Athletes = C2B]

*If you can not do at least 3 strict pull ups, do 5 sets of 3 negatives: jump up and control your descent all the way down to a full hang. Goal is to take 10-20 seconds to complete each "negative" pull up.

WOD
AMRAP 12
12 Cal Row*
12 Bent Over BB Row
12 Clean Grip RDL (do not touch floor with BB)
BB = Rx: 95/65, RxC: 115/75
*If there are not enough rowers, 1/2 the class may start on the Bent Over Row and finish on the Cal Row.

Auxiliary
100 Band Good Mornings

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Tuesday, July 21, 2015

SWOD
Back Squat
5-5-5-3-3-3... continue building to find a heavy 3RM

PWOD
For time, complete in tag team format w/ a partner: (20 min cap)
10-20-30-40-50
Burpee Pull Ups (RxC: sub burpee to ring or bar MU)
Box Jump Overs
KBS
Goblet Squat

Rx: 24"/20" & 53#/35#
RxC: 30"/24" & 70#/53#

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Wednesday, July 22, 2015

"SNATCH" Technique WOD

4 sets (building):
2 Snatch Push Press (back rack) + 2 Pause OHS (squat w/ 2 sec pause at bottom)

3x5 Snatch Liftoff (building, heavy)
a.k.a. Snatch Pull: SLOW from ground to point of contact ~high hang

Then,

Advanced Athletes: High Hang Snatch [+full squat]
3-3-2-2-1-1-1 to a heavy single

Newer Athletes: 3x3 Hang Muscle Snatch

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Thursday, July 23, 2015

SWOD
Strict Press
5-5-5-3-3-3... find a 3RM

WOD
EMOM 10
A- 5 Push Press (weight = 3RM from SWOD)
B- 10 Lateral Bar Burpees

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Friday, July 24, 2015

SWOD
Thruster (from rack)
5-5-3-3-2-2-2... work to a heavy double

WOD
10 RFT (15 min cap)
10 Wall Ball (20/14) RxC: (30/20)
10 DU (mod: 30 singles)