homelymatt

/homelymatt

About homelymatt

This author has not yet filled in any details.
So far homelymatt has created 409 blog entries.

July 2020

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

WOD for Monday, Jul 27, 2020

27072020 Skills

1 – Snatch BBCycling
EMOM 2 min
10/8 Muscle Snatch @20/15
EMOM 2 min,
10/8 Power Snatch
– 2 min rest –
*2 – Muscle-up *
8min total Warmup

CrossFit Games Open 16.3

WORKOUT 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches @35/25
3 bar muscle-ups

Scaled

AMRAP 7'
10 power snatches @20/15
5 jumping chest-to-bar pull-ups

Masters

AMRAP 7'
10 power snatches @30/20
5 chest-to-bar pull-ups

Scaled Masters

AMRAP 7'
10 power snatches @20/15
5 jumping chest-to-bar pull-ups

Novice
AMRAP 7'

10 Snatch @20/15
5 Jumping Pullup #60/70 Box

IMO 2018 Rules
Rx'd scaling option for M.up
– Green Band (divide M.Up reps by 4)
– Purple Band (divide M.up reps by 3)
– Red Band (divide M.up reps by 2)

Scaled: Divide total reps by 3
Novice: Divide total reps by 3.5

WOD for Friday, Jul 24, 2020

24072020 Warmup

4 Round of
4 KB Bottom Up Press (side)
8m FR Carry Bottom Up (side)
8 Squat Jump

24072020 Skill

Power Jerk BBCycling
EMOM 2 min
6 Push Press
– Rest 2 min –
EMOM 2 min
6 Power Jerk – pause in Re-Dip
– Rest 2 min –
EMOM 4
6 Power Jerk @50/35

24072020 Metcon

50 WBS
50 Box Jump
40 KB Alt Snatch
40 Box Jump
30 Deadlift @60/45
30 Box Jump

WOD for Thursday, Jul 23, 2020

23072020 Warmup

3 Round of:
5+5m Side Quadruped Walk
20 Tall Kneeling to Standing Alt Lunges
10 X-Up
1 min Rest

23072020 Skill

Toes to Bar progression:
Low Bar Movement
2 sets of:
– 4 Shoulder Activation
– 8 V-Up
– 5/3 Low Bar Toes to bar (full tension)
1 sets of:
ME Toes to Bar

23072020 FBB

5 Set of
4 Supine Grip Strict Pullup WTD if needed
8 DB Bent Over Row
12 BB Curl
60 sec res

WOD for Wednesday, Jul 22, 2020

22072020 Skill

Snatch BBCycling

EMOM 2 min
10/8 Muscle Snatch @20/15

  • Rest 2 min –

EMOM 2 min
10/8 Power Snatch

  • Rest 2min –

EMOM 2 min
8/6 Squat Snatch

"Loredo" Hero

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Load More Posts