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WODs

July 27-31 WOW (WODs of the Week)

Monday, July 27, 2015

SWOD
Clean Complex (15 min)
2 Hang Power Clean + 1 Push Jerk
Work to a heavy set

WOD
“Heavy DT”
5 rounds for time (12 min cap)
12 deadlifts
9 hang power cleans
6 push jerks

Rx: 155/105
RxC: 205/145

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Tuesday, July 28, 2015

SWOD
Pause Front Squat (1 full second hold at bottom)
5-5-3-3-2-2-1-1-1 work to a heavy single: pause front squat

WOD
“The W Chipper”
Teams of 2, complete for time, in tag team format:
100 Weighted Walking Lunges
40 Wall Ball
100 Ft. Handstand Walk or 100 Shoulder Touches (nose to wall)
40 Wall Ball
100 Weighted Walking Lunges

Rx: 20/14
RxC: 30/20
Time cap: 12 minutes

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Wednesday, July 29, 2015

SWOD
3x3 Strict Press (building)
3x5 Push Press (work to a heavy set)

WOD
15-10-6 reps for time of:
Thrusters (135/95)
Bar muscle-ups

MU mod for this WOD: 2 C2B pull ups + 2 dips = 1 Bar MU
RxC: (165/115)

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Thursday, July 30, 2015

SWOD
Snatch Drills & Tips (5 min)
Then, Power Snatch (20 min)
5-5-5-3-3-3-3… work to a heavy triple

WOD
“Isa-EMOM”
3 Snatches every minute for 10 min (135/95)

*Any snatch from the ground to overhead is acceptable. Newer athletes start from the hang position.

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Friday, July 31, 2015

SWOD
Deadlift
5-5-5-3-3-3… building to a heavy 3RM

“Pedal to the Metal 1/2”
2 rounds for time:
6 (3”/2”) Deficit Handstand Push Ups (RxC: parallette + 1 ab mat)
24 Calorie Row
8 Heavy Squat Snatches (50+/30+) RxC (100/70)
8 Heavy Deadlifts (275/185) RxC (405/245)