WOD Tuesday 07.16.2019

Mobility:
Lying Pec Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep:
Deadbug x 5 reps/Side
Hip Opener/Closers x 5 reps/side
Kneeling Adductor Stretch x 10 reps/Side

Warm Up:

EMOM x 4 minutes
3 No Push Up Burpees
6 Alt Jumping Lunges
Single Skip – 45 seconds

Technique & Review:

Pull Up
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5
– CTB Pull Up x 3-5

2 sets to Build to Weight
5 KB Swings
5 Pull Ups
5 Goblet Squats
4 BBJO
– Rest 60 seconds –

WOD

EMOM x 20 minutes
Min 1: Max KB Swings x 45 seconds
Min 2: Max Pull Ups x 45 seconds
Min 3: Max Goblet Squats x 45 seconds
Min 4: Max BBJO x 45 seconds
*Score is total reps after the 20 minutes of workout.

*Comp – KB Swing (32/24kg) & CTB Pull Ups
*L3 – KB Swing (24/16kg) & CTB Pull Ups

*L2 – KB Swings 24/16kg & Pull Ups
*L1 – KB Swing 16/12kg & Banded Pull Ups

SWOD Monday 07.15.2019

Accessory Work:

A. EMOM x 16 minutes
Min 1: 50ft DB Front Rack Walking Lunge + AMRAP Devils Press (50/35)
Min 2: Rest
Min 3:50ft DB Front Rack Walking Lunge + AMRAP Squat Thrusters
Min 4: Rest

B. 3 sets of:
Snatch Grip BTN Push Press x 6-8 reps
Rest 30 seconds
Snatch Grip Pendlay Rows x 6-8 reps
Rest 30 seconds
TEMPO Snatch Deadlift x 6-8 reps @ 5151
Rest 90 seconds

SWOD Friday 07.12.2019

Accessory Work:

A1. EMOM x 5 minutes
Clean & Jerk x 5 TnG reps (Light)

– Rest 90 seconds –

A2. EMOM x 5 minutes
Clean & Jerk x 3 TnG reps (Moderate)

– Rest 90 seconds –

A3. EMOM x 5 minutes
Clean & Jerk x 1 rep (Heavy)

B. 3 sets of:
DB 1-1-2 Bench Press x 6-8 reps
Rest 30 seconds
DB Skull Crushers x 8-10 reps
Rest 30 seconds
Med Ball V-Ups x 20 reps
Rest 90 seconds

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