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Monthly Archives: July 2017

Friday 7.14.17

WARM UP

400m jog - 3rds 10 sumo squat, 5 jump squat (focus on opening hips to full extension) 5 inch worm - then wrist clock work, samson stretch

STRENGTH / SKILL

6wk strength training: wk3 off 6:clean- 4x6 at 70% of max (c, sc) aka from floor not hang

WOD

12 min EMOM: 1x5 movements of bear complex (start at 50% and focus on completing each movement).

FINISHER

4 min tabata 20/10 - hs hold / hollow hold

Thursday 7.13.17

WARM UP

3min warm up - bike, jog, row then - windmills, arm swings, band stretches for shoulder mobility, - Then, empty bar btn for arm mobility L,R, Both L&R, then 5SP, 4PP, 3PC

STRENGTH / SKILL

6wk strength training: wk3 of 6: Press complex warm up all 3 (s, pp, pj) then - 6x1 at 70% of max for each (so, add weight to each press)

METCON

Annie's evil twin - buy-in 400m run 10,20,30,40,50,- DUs & K2E - buy-out 400m run

CASH OUT

3rds of 10 - bridges, v-sits, arch ups

Wednesday 7.12.17

WARM UP

row 600/400m -
then, 5 air squats, alt front lunges to the rig, full extension on the rig for 10 2sec scap holds,
then, 5 squat jumps, bear crawl back and repeat.

SKILL WORK

partner ghd - 2sets x 10ea - see 'link' for instruction

https://www.youtube.com/watch?v=Lsq7ztSjIYA

PARTNER WOD

Partner WOD:
BUY-IN - 400 meters 2 arm KB farmers carry [each partner carries 1/2 the distance] 53/35

Partner Chipper:
100 wb shots 20/14
80 box jumps 24/20
60 cal bike
40 Deadlifts, 225/155
20 Burpee Bar Jump Over
10 Wall Walk

BUY-OUT - 400 meter 2 arm KB farmers carry [each partner carries 1/2 the distance]

COOL DOWN

5 min on stretching IT band a must!

Tuesday 7.11.17

WARM UP

Jog/walk 200m - 3rds: 10PVC air squat 10 PVC pass thrus, 10 PVC Hsn - fast turnover

STRENGTH / SKILL

6wk skill/strength training:
wk3 of 6:
SNATCH- 4x6 at 70% of max

METCON

3RFT:
5 SqClean, 10 CTB, 15 HSPU -
rest 3min
then, 20 OHS, 30cal row
rx+155/105, rx 135/95, m+, sc 115/75, 95/65

FINISHER

remaining time stretch/roll and/or spend a few minutes (literally) 1 goal progression practice