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WODs

July 25-30 (WODs of the Week)

Monday, July 25, 2016

SWOD (20 min)
EMOM 10: 1 Back Squat
-Work up to a heavy single.

Weightlifting/Snatch Accessory Work
5×1 Snatch Pulls (Heavy, Climbing)

Benchmark WOD
"Isabel"
30 Snatches for time (135/95)
—-

Tuesday, July 26, 2016

WOD
5 RFT:
21 Wall Balls (20/14)
15 Calorie Row
9 TTB

Conditioning WOD
50-40-30-20-10 Calorie Row or Bike - 1 minute rest between sets
—Alternate between row and bike (athlete chooses where to start). If you start on a 50 Cal Row, then you bike 40 cal after, etc.

Auxiliary Midline
A. 3x20 weighted Abmat Sit ups - feet anchored
B. 3x30 Good Mornings (45/35)
—-

Wednesday, July 27, 2016

Barbell Conditioning WOD
With a 16 min running clock…
At the 0:00— EMOMx6: 3 Squat Snatches at 65%
At the 10:00— EMOMx6: 3 Squat Clean and Jerks at 65%

WOD
7 RFT:
7 Hang Squat Cleans (135/95)
7 Bar Facing Burpees
7 C2B Pull ups

Auxiliary GWOD
Death by HSPU (scale: 2x shoulder touches per min#, wall walk, feet as high as possible)
—On the first minute do 1 hspu, 2 on the second, 3 on the third.... until you can no longer complete the prescribed reps inside the minute. (The prescribed reps don't need to be unbroken.)
—-

Thursday, July 28, 2016

Barbell Cycling WOD
AMRAP 10:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 SDHP
Rx: 95/65

Midline WOD
3 rounds of:
Min 1-2: 100 Double Unders (scale: 200 singles or jump for 2 min)
Min 3-4: 30 GHDSU (scale: weighted ab mat sit up, hold arms or DB against chest)
Min 5-6: 30/25 Calorie Row
>>Rotate every 2 minutes on the 2 minutes. Athletes may start at any movement.
—-

Friday, July 29, 2016
As a tribute to the 5 Dallas Police officers who lost their lives serving their community... we WOD in honor of:
Officer Brent Thompson
Officer Patrick Zamarripa
Officer Lorne Ahrens
Officer Michael Smith
Officer Michael Krol
-Rest easy-
EOW: July 7, 2016
++++++++++++++++++++++++++++++
Hero WOD "Dallas 5" as prescribed:
+50 Burpee buy in, then--
5 Rounds for time:
10 Deadlifts (275/185)
10 HSPU
10 Bar Muscle Ups
10 Box Jumps (30/24)
10 Toes to bar
+50 Burpee buy out.

—-

Saturday, July 30, 2016

SWOD
EMOMx10: 1 Squat Clean and Split Jerk
—Newer athletes may sub: power clean + front squat + push jerk

WOD
1 mile run, then-
4 rounds:
3 Rope Climbs (6 modified from floor)
20 DB Lunge Steps (Rx: 50+/30+)

+Auxiliary Muscle-up Conditioning
10 RFT:
3 unbroken Muscle ups (or) 3 Strict Ring Pull Ups + 3 Ring Dips