Tuesday 7/22/19

STRENGTH

6 sets

3 Back Squats @70-80% of 1RM*

-Rest at Least 2:00 b/t Sets-

puentes wod

 

“Puentes”

For Time

7 Wall Walks

503ft Run with Partner

21 Burpee box Step-ups with Partner

503ft Run with Partner

20 Kettlebell Swings

503ft Run with Partner

15 Over head Walking lunges (15 per Leg)

503ft Run With Partner

Partner for this work out will be a 53/35lb kettlebell.

Monday 7/22/19

mig

STRENGTH

SNATCH COMPLEX
Every 2 minutes for 12 mins
1 Squat Snatch + 2 OHS*

*Start moderate and progress every set to heaviest set of complex.

WOD

11 Minute AMRAP:

9 Overhead Squats (95/65)
9 Bar Facing Burpees

COOL DOWN
FOR RECOVERY
5:00 Slow Pedal on Bike
*don’t stop pedaling and focus on nasal breathing

Friday 7/19/19

IMG_5267

WOD

12 min AMRAP

24/20 Calories on the Assault Bike

8 Strict Pull-ups

25ft Handstand Walk (2 Wall Walks)

RX+ 75ft Handstand walks in 25ft unbroken increments

ABS FINISHER

3 SETS

30 Russian Twists (use Wallball or slam ball)

30 Alternating toe touch

Wednesday 7/17/19

IMG_5278

Mobility

5:00 of Foam Rolling and/or Mobility Work

*focus on thighs and hips

SKILL

15 mins of Handstand Pushups/Walks skill work

WOD

In a 5 min window:

40 Toes to Bar

Double Unders in the remaining time

-Rest 3 minutes-

In a 5 min window:

40 Shoulder to Overhead 95/65

Double Unders in the remaining time

-Rest 3 minutes-

In a 5 min window:

40 Deadlifts 185/135

Double Unders in the remaining time

*score is Double Unders performed

RX+ 115/85 and 205/155

Thursday 7/11/2019

cfp6STRENGTH

Every 2 mins for 14 Minutes (7 Rounds)

Perform 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

WOD

6 Rounds

8 Lunges w/KB 70/53

12 Russian KB Swings 70/53

16 Jumping Squats

-directly into-

21 Deadlifts 135/85

15 Snatches (any style) 135/85

9 Overhead Squat 135/85

RX+ 155/95

*13 min cap