Thursday 7/26/18
Skill/Strength
5×3 OHS
start light work on form and increase weight if form is good
WOD
100 Double Unders
75 Snatches @ 65/45
50 Slam Balls
25 Hand Stand Push Ups
Wednesday 7/25/18
Warm Up as Class
WOD
25 min EMOM
3 Deadlifts
3 evil wheels w bar
3 hand release pushups
weight % 75,80,85,90 of max
Tuesday 7/24/18
Skill/Strength
Work on Rope Climbs
WOD
10 min AMRAP
5 Toes to Bar
5 Burpees
3 min rest
3 mile assault bike
score will be rounds and time on bike
Monday 7/23/18
Skill/Strength
Double under work
WOD
5 RFT
10 Cleans 135/95
Sled Push 90/50
Friday 7/20/2018
“PUENTES”
For Time
-7 Wall Walks
-503m Run with Partner
-21 Burpee box Step-ups with Partner
-503m Run with Partner
-20 Kettlebell Swings
-503mRun with Partner
-15 Over head Walking lunges (15 per Leg)
-503m Run With Partner
Partner for this work out will be a 53/35lb kettlebell.
Thursday 7/19/2018
Strength/Skill
5×5 Touch and Go Snatch (unbroken) as heavy as possible while keeping proper form.
WOD
20 min CAP
Complete
-100 Air Squats
-1500m Row
-100 Wallballs 20/14
-50 Cal. Bike
Wednesday 7/18/2018
Strength
Bench Press 5×5 85%
WOD
For Time
-400m Run
-20 Burpees
-20 Dumbbell Clean and Jerk 55/35
-300m Run
-15 Burpees
15 DB C&J
-200m Run
-10 Burpees
-10 DB C&J
-100m Run
-5 Burpees
-5 DB C&J
Tuesday 7/17/2018
Strength/Skill
Front/Back squat
2×5 @ 80% of each
WOD
4rnds
In 4 min window
complete 1 tower remainder of time AMRAP of KBS 54/35. Total amount of KBS completed will be uour score.
2min Mandatory Rest
Monday 7/16/2018
Strength/Skill
5×3+1
Squat Cleans/Jerk
WOD
For Time
-30 HRPU
-30 Thrusters 95/65
-30 Pull-Ups
5 Minute Break
-20 HRPU
-20 Thrusters 95/65
-20 Pull Ups
7/13/2018
“SAMAN”
In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.
On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.
WOD
-8 Rounds for Time
-13 Deadlifts (185/125 lb)
-17 Wall Balls (20/14 lb)
-400 meter Run
BREAKDOWN
– 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
– 13 for the boys and their coach
– 17 for the how long they were trapped inside the cave