workout

OF THE DAY

FRIDAY 7.10.2020 WOD

A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Compare results to
Rest until relatively recovered, and then…

B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

-Modify
A.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)
Rest until relatively recovered, and then…

B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

SUNDAY 7.5.2020 WOD

PART I:  TECHNIQUE PRIMERBig Clean Complex 6 Sets Building in Load1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Push Press1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Push Jerk1 High Hang Clean + 1 Hang Clean + 1 Clean + 1 Split Jerk-Each set consists of 12 reps...

SATURDAY 7.4.2020 WOD

In teams of two, complete as many rounds as possible in 30 minutes of:400 Meter Run30 Box Jumps (24″/20″)30 Dumbbell Thrusters (35/20 lbs)Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B...

FRIDAY 7.3.2020 WOD

A.Four sets of:Deadlift x 4-6 reps @ 30X1Rest 20 secondsTall Box Jumps x 10 repsRest 3 minutesB.Complete as many rounds and reps as possible in 10 minutes of:30 Double-Unders10 Deadlifts (225/155 lbs)10 Burpees Over the Barbell-Modify A.Four sets of:Deadlift x 6-8...

THURSDAY 7.2.2020 WOD

Holiday Schedule Update A.Take 15 minutes to build to a heavy-ish…Hang Clean x 1 repB.For time:1000 Meter Row25 Hang Squat Cleans (155/105 lbs)50 Pull-Ups-Modify A.Four sets of:Front or Goblet Squat x 6 reps @ 3011Rest 45 seconds100-Foot Bottom’s Up Kettlebell Carry –...

WEDNESDAY 7.1.2020 WOD

A.Three sets of:Push Press x 10 repsRest 2 minutesUse the same load achieved on June 23, 2020, and see if you can achieve 10 reps at that load – with no tempo restrictions this week.B.Complete as many rounds and reps as possible in 9 minutes of:9 Dumbbell Push...

TUESDAY 6.30.2020 WOD

A.Every 2:30, for 15 minutes (6 sets) of:Back Squat*Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%*Set 4 – 8 reps @ 75%*Set 5 – 8 reps @ 75%*Set 6 – 8 rep @ 75%Increase last week’s loads by 2-3% if you were able to hit all reps...