Month: July 2017

Monday, July 31st 2017 – Conditioning

  Warm-Up 1 Min Singles 10 Lunges 1 Min Doubles 10 Wallballs 10 Ring rows Strength 4 Sets 8 Bulgarian Split Squats (dbs)(3111) 20 Underhand Band pull aparts WOD 4 Rounds 15 Pullups 30 Wallballs 60 Doubles

Saturday, July 29th 2017 – Conditioning

Endurance WOD CrossFit Games Triple 3sish 3000m row 300 Doubles or 500 singles 2 mile run Partner WOD 8 Rounds for Time 200m Row 10 Power cleans (155/105) 20 Wallballs 200m run 20 DUs 20 Abmat Situps

Friday, July 28th 2017 – Conditioning

Warm-Up 1 min singles review movements 1 min doubles review movements Hero WOD “The Seven” 7 Rounds 7 HSPU 7 Thrusters (135/95) 7 K2E 7 Deadlifts (245/145) 7 Burpees 7 KB Swings (70/53) 7 Pull-ups

Wednesday, July 26th 2017 – Conditioning

Warm-Up EMOM x 9 1 = :40 row 2 = 10 walking lunges + 10 Situps 3 = 5 Kips + 5 Kipping Knee Ups Strength 4 Sets to build to a heavy 10rm Front Rack Walking Lunge (each leg) WOD AMRAP 8 2 T2b 2 Burpees 4,4,6,6,8,8,10,10

Monday, July 24th 2017 – Conditioning

Warm-up 250m row 10 lunges 10 ring rows 250m row 10 RDL 10 Air Squats 250m row 10 Deadlifts 1 min doubles *mobility Strength 3 Sets 8 Bulgarian Split Squats (dbs)(3131) 15 Banded Face Pulls WOD AMRAP 12 10 Deadlifts (185/115) 15 wallball sit-ups 30 doubles or 60 singles

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