August 2020

WOD for Tuesday, Aug 04, 2020

04082020 Warmup

2 Round of (PVC + BB)
4 DL
4 High Pull
4 FS
4 Press
4 BS
4 Goodmorning

3RM Thruster

In 12' perform 3RM Thruster

Bar starts from ground

Macho Man

EMOM for as Long as Possible

3 Power Cleans @90/60
3 Front Squats @90/60
3 Jerks @90/60

Max 20min

WOD for Monday, Aug 03, 2020

03082020 Warmup

3 set of 4, 6 & 8 reps of Delt Hell

03082020 Skill

EMOM 4 min:
– 6 Kip DB HSPU

EMOM 4 min:
– 4 Kip MB WTD Pullup

03082020 FBB

4 sets of:
– 8 + 8 DB Bench Press
– 12 Alt DB Tall Kneeling Push Press
– 30" rest
– ME Negative Pullup
– 60" Rope Jump active rest

Post total negative Pullup and note each round DB load

July 2020

WOD for Friday, Jul 31, 2020

31072020 Warmup

EMOM x 9mins:
1st – 5 Box Jumps
2nd – 8-10 2x KB Cleans hold 1 second in rack of each rep (moderate weight)
3rd – Row 30" @ moderate effort

31072020 Skill

Hang Squat Clean BBCycling
EMOM 2 min
6 HPC in FS @40/25
– Rest 2 min –
EMOM 4 min
6 HCL @60/40

31072020 Metcon

5 Round of:
400m Run
10 Synchro Thruster @40/25

WOD for Thursday, Jul 30, 2020

30072020 Warmup

3 set NFT
10m Quadruped Walk
10 DB DL
15m (10+5) DB Farmer Carry
5m Quadruped DB Walk

30072020 Skill

EMOM 8 min:
2 Strict + 6 Kip HSPU

30072020 FBB

3 sets of:
10 – 8 DB Incline Bench
8 – 6 DB Arnold Press
30" rest
ME Negative Pushup
90" rest

WOD for Wednesday, Jul 29, 2020

29072020 Warmup

3 Round of (PVC + BB)
4 DL
4 High Pull
4 FS
4 Press
4 BS
4 Goodmorning

29072020 Skill

Power Clean & Jerk BBCycling
EMOM 4 min
6 PC & J Fast Transition
– Rest 2 min –
EMOM 4 min
4 PC & J @50/35

29072020 Metcon

800m Run
21 HSPU
800m Run
15 Push Press @50/35
800m Run
9 PJ @70/50

WOD for Tuesday, Jul 28, 2020

28072020 Warmup

Team of 2.
2 Round of:
10 Landmine Resisting Rotation
5 + 5 Staggered Push Press

5 + 5 Side Bent Over Row

28072020 Skill

Pullup progression:
– 4 Scapular Pullup
– 2 Scap PL + 5 Kip
– 3 Kip + 1 Hollow Plus
2 sets of:
5 Progressive Pullup (low -> chin)

28072020 FBB

5 Set of
1 Bar Complex of:
1 Strict PL + 1 Kip + 2 Kip PL + 2 Kip C2B

60 sec rest

10 alt Renegade Row
10 Romanian DL to Bent Over Row
60 sec rest

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