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Category

Daily Workouts

WOD for 071717

July 16, 20170
Segment 1: Back Squat (78%/6) x 5 Segment 2: For Time: 27-21-15-9 Run 400m (S2: 200m) KB Swings (Rx: 70/52 S1: 52/35 S2: 35/20) Overhead Squats (Rx: 95/65 S1: 75/55 S2: 55/35)
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WOD for 071617

July 15, 20170
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 3: 150 Row 75 Power Snatch (115/80) 15 Rope Climbs 150 Row 75 Clean & Jerks (135/95) 15 Rope Climbs
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WOD for 071517

July 14, 20170
Segment 1: EMOM 10 minutes: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135) Segment 2: 3 Rounds: Run 600m (S1/2: Run 400m) 20 Toes To Bar 10 Hang Power Snatches (Rx: 115/80 S1: 85/55 S2: 65/40)
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WOD for 071417

July 13, 20170
Segment 1: Clean & Jerk 60%/3+1 65%/3+1 70%/3+1 (75%/3+1) x 3 Segment 2: Front Squat (75%/4) x 5 Segment 3: 10 Rounds: 5 Squat Cleans (Rx: 135/95 S1: 105/75 S2: 75/45) Run 200m 30 Double Unders (S1: Attempts S2: Singles) Rest 1:00 between rounds
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WOD for 071317

July 12, 20170
Segment 1: Bench Press 1RM Segment 2: Row 2k For Time Segment 3: Mobility
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WOD for 071217

July 11, 20170
Segment 1: Power Clean (75%/3) x 5 Segment 2: Power Jerk (65%/3) x 5 Segment 3: 15-12-9-6-3 Deadlifts (Rx: 225/155 S1: 165/105 S2: 115/65) 30-24-18-12-6 Situps
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WOD for 071117

July 10, 20170
Segment 1: EMOM 8 minutes: Minutes 1-4: 3 Snatch (RX: 165/115 S1: 135/75 S2: 95/55) Minutes 5-8: 5 Clean and Jerks Segment 2: 21-18-15-12: CTB Pullups (Rx: CTB S1: Pullups S2: Band assisted DB Push Press (Rx: 35/20 S1: 25/15 S3: 15/10) Front Rack Lunge (Rx: 50/35 S1: 35/20 S3: 25/15)
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WOD for 071017

July 9, 20170
Segment 1: Snatch 60%/3 65%/3 70%/3 (75%/3) x 3 Segment 2: Back Squat (75%/6) x 5 Segment 3: 4 Rounds: 21 Wall Balls (Rx: 20/14 S1: 15/10 S2: 10/6) 15 Box Jumps (Rx: 24/20 S1: 20/16 S2: 16/12) 9 DB Snatch (Rx: 50/35 S1: 35/25 S2: 25/15) Run 200m
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WOD for 070917

July 9, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Teams of 2, AMRAP 20: 5 Front Squats (165/110) 15 Plate Hops (45) – jump from one side of plate to the other 200m Run
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WOD for 070817

July 7, 20170
Segment 1: EMOM 6 minutes: 3 Power Cleans 3 Front Squats 3 Push Jerks (Rx: 185/135 S1: 135/95 S2: 105/75) Segment 2: For Time: Run 800m 25 Power Snatch (115/80) 5 Rope Climbs Run 800m 25 Clean and Jerks (135/95) 5 Rope Climbs
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