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WOD Archive for July 2019

July 2, 2019

Warm-up

10 of the following

Spidermans with twist

Scorpions

Lunge

Burpee

Pass Through

PVC OHS

 

Barbell Warm-up

Good Morning x 5

Muscle Snatch x 5

OHS x 5

Hold in bottom of OHS x :30 on last rep

Rest

Good Morning x 5

Power Snatch x 5 (position 1)

OHS x 5

Hold in bottom of OHS x :30 on last rep

Rest

Good Morning x 5

Squat Snatch x 5 (position 1)

Hold in bottom of squat snatch x :30 on last rep

 

Complete 15 Reps @80% of your 1RM Snatch* (up 5% from 6/20/2019)

*Each rep should look identical.  Goal is consistency each and every time.  We will have a :45 clock set to complete one rep every :45.  This gives you ample time to recover and reset before every rep.  

 

Conditioning 

21-15-9

Hang Squat Snatch 95/65

Row for Cals

 

Lite Class

4x10 Back Squats and Push Presses

Then 4 Rounds of

1:00 on/:20 off of the following

Battle Ropes

Row

Side Plank with leg raise

Squat Jumps

Floor Leg Raise holding onto the Rig

Wall Ball

July 1, 2019

Monday

(Belmar Beatdown Prep)

 

Warm-up

2 Rounds of 

15 Cal Bike

15 Burpees

 

2 Rounds of 

10 Spidermans 

10 Sit-ups

 

2 Rounds of 

10 Kip Swings

10 Push-ups 

 

WOD explanations and warm-up of all movements 

 

4, 6:00 efforts with 2:00 rest in between

 

On the 1:00 x 6:

40 Double Unders + 1 Rope Climb

 

On the 1:00 x 6:

15 OTB Burpees

(If 15 is too many, pick a number that will be challenging but you can achieve with time to rest)

 

Alternating On the Minute x 6 (3 Rounds each):

Odd Minutes: 15/12 Calorie Bike

Even Minutes: 10 T2B

 

On the 1:00 x 6:

7 Ring Dips

 

Lite Class

Same as Regular Class

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