homelymatt

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July 2020

WOD for Tuesday, Jul 21, 2020

21072020 Warmup

5 min AMRAP
– 5 Pushup
– 10 Hollow B Rocks
– 5 V-Up
– 10 Inchworm

21072020 FBB

3 sets of:
– 6 – 4 Tall Kneeling DB Push Press
– 8 Alt DB Lunge Snatch
– 12 DB Pushup

60 sec rest

Post total time

WOD for Monday, Jul 20, 2020

20072020 Warmup

3 x3 Position Power Clean + 3 Front Squat + 3 Press

20072020 Skill

Power Clean BBCycling

EMOM 2 min
– 6 PC @40/25

  • Rest 2 min

EMOM 6 min
– Ladder 2, 4, … PC @60/40

Post your best result

20072020 Metcon

Team of 2, complete:
18/12/6
Front Squat @50/35 *
15/10/5
Pullup **

Partner in BB Overhead
*
Partner in Full Squat

Post total time

WOD for Friday, Jul 17, 2020

17072020 Warmup

Burgener Warmup

17072020 Skill

Power Snatch BBCycling
EMOM 2 min
10/8 HPS @20/15
– Rest 2 min –
EMOM 5 min, ladder
2, 4, 6… HPS @40/25

17072020 FBB

2 Round of:
150 DU
10 Strict Chest to Bar

Rest 3 min

2 Round of:
100 DU
20 Kip Pullup

Rest 3 min

2 Round of:
50 DU
25 Toes to Bar

WOD for Thursday, Jul 16, 2020

16072020 Warmup

EMOM 8 min
Delt Hell Ladder
1+1+1, 2+2+2, 3+3+3 ..

16072020 Skill

HSPU Progression
3 sets of:
2 Wall Climb + 10" Hold
3 sets of:
2 Wall Climb + 2 Pyke Pushup WF
3 sets of:
1 Wall Climb + 6 One Leg Alt Kip HSPU
3 sets of
10/8 WF Kip HSPU

16072020 FBB

4 sets of:
10 – 8 Back Squat @70/50
20 Alt Goblet Cossack Squat @22.5/15
20 Russian Swing @32/24
60 sec rest

WOD for Wednesday, Jul 15, 2020

15072020 Warmup

ARMAP 6min
ladder 5 – 1
– Pushup
– Squat Jump
– 10m Bear Crawl

15072020 Skill

Push Press BBCycling
3 x5 Dip Pause Push Press
3 x5 Top & Dip Pause Push Press

EMOM 8 min
6 Push Press @60/40

15072020 FBB

AMRAP 12min:
Ladder 5, 5, 10, 10, 15, 15…
– OHS @20/15
– WBS

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