WODs June 27-July 3

Please note that there is only one class on July 4 at 9am.  

 

Monday 6/27

Theraband warm up

1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 65%
 
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 65%
 
2.  Conditioning
7 RFT:
7 Hang Squat Cleans, 135/95
7 Bar Facing Burpees
7 C2B Pull ups

 

Tuesday 6/28

1. Conditioning
5 RFT:
21 Wall Balls
15 Calorie Row
9 TTB
 
2.  Midline
A.  3x20 weighted Abmat Sit ups - feet anchored
B.  3x30 Good Mornings, 45#

 

 

Wednesday 6/30

1. Snatch
"Isabel" 30 Snatches for time, 135/95/Grace 30 Clean and Jerks for time

2. Snatch Accessory Work
5×1 Snatch Pulls, Climbing

3. Squat
3×2 Back Squat, across, heavier than last week, if possible. 

Thursday 6/30

 

EMOM 30: 

1. Max unbroken HSPU

2. DU practice

3. 10 ring rows

4. Kb snatch 5 each arm

5. Farmer Carry (AHAP) to wall

 

 

Friday 7/1

1.  Conditioning
AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 sumo deadlifts
(95/65)

2.  Midline
3 rounds of:
Every 2 minutes on the 2 minutes
Mins 1-2:  100 Double unders (do your best)
Mins 3-4:  30 GHDSU/ab mat situps
Mins 5-6: 30 Calorie Row/bike

 

 

Saturday 7/2

1. Clean and Jerk
EMOMx10: 1 Squat Clean and Split Jerk
 
2.  Muscle-up Conditioning
10 RFT: 3 unbroken Muscle ups/CTB

3. Conditioning
4 RFT:
800m Run
4 Rope Climbs
40' DB Walking Lunge, 70/50

 

Sunday 7/3

3 RFT

Double kb front rack carry—100m (wall 2x)

OH KB carry 50m x2 (1 each arm)

3 bodyweight front squats

400m run

 

 

50-40-30-20-10 cal row.  1 minute rest between rounds

WODs June 20-June 26

Monday

1.  Conditioning
3 RFT:  Christine-ish
400m Run
12 Deads, bodyweight
21 Box Jumps, 24/20

2.  Conditioning
42-30-18 reps for time of:
SU
KBS 45/35
Calorie Row

Tuesday

Accessory Work
5×1 Snatch Pulls, Climbing: Build to working weight with good technique.

Snatch/Clean
EMOMx10: 1 Squat Snatch

3. Squat
3×2 Back Squat, across

4. “Harley Love”
6 RFT:
13 Thrusters, 95/65
14 Pull-Ups

 

WEDnesday

1. Barbell Conditioning

With a running clock… If you are not snatching, one will be a power clean, the other will be a full clean. 

A. At the 0:00
EMOMx8: 1 Squat Clean at 80%

B. At the 12:00
EMOMx8: 1 Squat Snatch at 80%

C. At the 25:00
Nancy:  5 ROUNDS 15 OHS 400m run.

Thursday

5 RFT:
3 Strict HSPU + 3 Kipping HSPU
6 D-Ball Shoulders, 100/80
9 TTB
12 DB Snatch, 70/50 (6/side)

EMOM 10:  15 DUs or EMOM 7 15 DUs and 3 min max burpees

 

Friday

1.  Conditioning
21-15-9
Power Cleans, 135/95
Ring Dips
400m Run

2.  Partner Row Conditioning
5x 30 Calorie Row, work with a partner and trade off.
 
3.  Midline
Accumulate 1 min in a L sit on parallettes

 

Saturday
1. Clean and Jerk
EMOMx7: 2 Power Cleans + 1 Split Jerk

2.  Kelly in aboat
5 RFT:
30 Calorie Row

30 Box Jumps, 24/20
30 Wall balls, 24/20

Sunday

6-5-4-3-2-1 reps for time of:
Muscle ups
Front Squats from the ground 205/145
 
3.  "Cindy"
AMRAP 20
5 pull ups
10 push ups
15 squats