Workout of the Day: 7/18/16 - 7/24/16

MON 7/18

A. 10 sets of:

Hang power clean x 2 reps every 1:15

*Load from 70% set one, building slow to maximize technique

 

B. 10 min AMRAP:

30 Double unders

10 Altern DB Snatch - 5/arm (45/25#)

200m run (75TH ST)

 

TUES 7/19

A. Close-grip bench x 10,8,6,4,2

(rest 1-2 mins)

 

B. 5 rounds for time:

15 Situps

12 Russian KBS (55/35#)

9 Wall balls (20/14#)

 

WED 7/20

A. 5 Sets:

Bent over barbell rows x 8-10

Farmers carry x 100ft (end of porsche garage and back)

(rest 1 min)

 

B. With a partner, complete:

Min 1 - Partner 1 rows MAX effort

Min 2 - Rest

Min 3 - Parter 2 rows MAX effort

Min 4 - Rest

x 4 rounds

**Score is total meters rowed per team for the four sets

 

THURS 7/21

A. Partner WOD!

Complete 8 rounds for time:

15 KBS (55/35#)

15 Hang power cleans (95/65#)

15 Box jumps (24/20")

*One partner works at a time, alternate activities (e.g., P1 does KBS, P2 does HPC, P1 does box jumps, etc.)

 

FRI 7/22

A. Paused* back squat x 5,4,3,2,1

*2 sec pause in bottom

(Rest 2+ mins b/w sets)

 

B. For time:

50 Burpee buy-in ..then..

21-15-9 Pull-ups

KB deadlift (75/53#)

 

SAT 7/23

Saturday surprise!

 

SUN 7/24

Open Gym or Rest!