Wednesday, July 22, 2015
Skill: ALT. EMOM for 10 of:30 Double under15 Ring knee up WOD: 5 rounds for time of:15 kettlebell swings (70/53)15 deficit push-ups (hands on 25-lb. plates)Run 400 meters Cool down: Foam roll
Tuesday, July 21, 2015
Group: Crossover (warm up phase) WOD: 5 rounds, each on a 3-minute clock, of:20 sit ups20 Hamstring curls (20/14)Max reps body-weight front squat or (sub 60% of 1RM front squat) Rest at least 3 minutes between each round. Cool down: 50 cal Airdyne
Monday, July 20th, 2015
Speed/Endurance: :30sec on :30 sec rest for 7 min of:Row sprint (damper on 1 focus on speed and form) WOD: 3 rounds for time of:50 squats7 bar muscle up (sub banded/jumping/floor barbell BMU)10 hang power cleans(175/115) Cool down: 30 Around the worlds( https://youtu.be/jy2zjpcrtAI )
Saturday, July 18th, 2015
WOD: Deadlift 1-1-1-1-1-1-1 reps Between each set 100m sled push (your choice)