homelymatt

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July 2020

WOD for Tuesday, Jul 14, 2020

14072020 Warmup

Burgener Warmup
3 x3 Position Power Clean + 3 Front Squat + 3 Press + 3 Push Press

14072020 Skill

Power Clean BBCycling
EMOM 2 min
10/8 HPC @20/15
– Rest 2 min –
EMOM 4 min
6 PC @40/25
– Rest 2 min –
EMOM 6 min
4 PC @60/35

14072020 FBB

Team of 2:
100 Close Grip Bench Press @60/40*

*Every Stop
5 Tricep Pushup
15 DU

WOD for Monday, Jul 13, 2020

13072020 Warmup

10m Toes Walk
10m Toes Walk with Arms OH
10m Walk on Heels
10m Walk on Heels with Arm OH
10m Scraping Heels forward up
10m Bear Crawl

13072020 Skill

Toes to Bar progression:
2" pause in each position
– 3 x Ground – Hollow + Tuck- up + Knee to Chest + Rollup
– 3x Bar Tuck-up + Roll up + Kick up
– 3 x 5 Straight leg Kipping Raise-up
– 6 – 3 x3 Toes to Bar

Post your best T2B result

13072020 Metcon

In a 9 min time frame complete with a partner:
10 – 20 – 30 – 40 reps of:*
– Hang Power Snatch
– Box Jump #60/50

Then:
ME Power Snatch

Scaling option: @50/35 – @40/30 – @30/25

  • Switch as needed

Post total Snatch Completed

WOD for Friday, Jul 10, 2020

10072020 WarmUp

3 sets of
4 BB Muscle Clean
4 BB FS
4 BB Press
2 Hang Power Clean
2 Front Squat
2 Push Press
60 sec rest

10072020 FBB

In a 12 Time Frame perform:
Hang Squat Clean 3 x3, 2×3
KB Single Leg RDL 10 reps
60 sec rest

10072020 Metcon

EMOM 12min:
Odd – 12/10 Cal Row
Even – ME WBS

WOD for Thursday, Jul 09, 2020

09072020 WarmUp

AMRAP 8min'
Ladder (easy pace) 2, 4, 6, 8…
– Broad jump back and forth
– Banded Russian Swing
– Side Plank Rotation rx + lx

09072020 FBB

In a 12 Time Frame perform:
– Push Press 5 x2, 3 x2, 1
– 8 – 6 Jumping Rope Pullup
90" sec rest

09072020 Metcon

For time complete:
– 100 Air Squat
– 60 Pushup
– 100 Situp
– 60 DB Alt Power Jerk
– 100 DU

WOD for Wednesday, Jul 08, 2020

08072020

For time:
50, 40, 30, 20, 10
– DU
– Thruster @20/15
– Burpees

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