July 2019

WOD for Wednesday, Jul 10, 2019

Bear complex

In 20 minutes find your max bear complex, 3-5 sets.

One bear complex is seven rounds of the following sequence:

  • Power Clean
  • Front Squat
  • Shoulder to overhead
  • Back Squat
  • Btn shoulder to overhead

Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set (not even re-grip). Goal is to increase loads each round to complete “The Bear” with max load. Rest as needed between sets. You must power clean the bar to full standing position before squatting the weight. Thrusters are allowed. Start with an empty bar.

WOD for Tuesday, Jul 09, 2019

Push Press 4-3-3-2

A1) Push Press 4-3-3-2
A2) Kipping Pullup 8/6 reps

26062019 Skill

5 set of:
– 5 C2B Pullup
1 min Rest

09072019

For time:
– 21 thruster @43/30
– 600m Run
– 15 thruster
– 600m Run
– 9 Thruster
– 600m Run

Post total time

WOD for Monday, Jul 08, 2019

Back Squat 8-6-6-4

A1) Back Squat 8-6-6-4
A2) 10 jumping air squat

08072019 Skill

Complete:
1 sets of: 3+3,
2 sets of: 5+5

  • Kneeling DB Snatch
  • Backward Stepping DB Snatch
  • Reverse Lunges DB Snatch

60 sec rest b/t

Post load, note total time

08072019

For time complete 8, 6, 4, 2, 4, 6, 8 reps of:
– Toes to Bar
– DB Front Squat
– Strict HSPU / DB Push Press

WOD for Friday, Jul 05, 2019

21062019 Speed Strength

EMOM 5MIN
– Ladder 3-6-9 etc… Power Clean

post total reps

Barbara

Five rounds:

  • 20 pull-ups
  • 30 push-ups
  • 40 sit-ups
  • 50 squats
  • Rest 3 mins

WOD for Thursday, Jul 04, 2019

Power Clean + Front Squat + Jerk 5 x1+1+2

A1) Power Clean + Front Squat + Jerk 5 x1+1+2
A2) 50m Sprint

04072019 Muscle

EMOM 12min
Odd: 5 Cuban Press
Even: 10 Lateral Plate Raises

Post Cuban Press load

04072019

5 Sets of
– 10 Deadlift @50/35
– 6.Hang Power Clean & Jerk
– 2 Strict T2B
– 30 DU

Post total time

WOD for Wednesday, Jul 03, 2019

17062019 Speed Strength

EMOM 5min
Ladder 3-6-9… Wallball Shot

Post total reps

Morrison

50-40-30-20 and 10 rep rounds of:
Wall ball shots @9/6
Box jump #60/50
Kettlebell swings @24kg/16

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