July 26, 2019 WOD
3 rounds for time of: 15 thrusters 3 15-ft. rope climbs, legless ascent and descent ♀ 105 lb. ♂ 155 lb.
July 25, 2019 WOD Active Recovery & Strength
Athlete skill/make-up day Strength: Bench Press (pause last rep): 2×6@75%, 2×5@80%, 2×4@85% Close grip bench: 2×8@75% Accessory work: 3×8-10 dumbbell skull crushers 3×10-15 banded DB pull-overs
July 24, 2019 WOD
For time: 3-minute handstand hold Run 800 m 3-minute plank hold (on elbows) Run 800 m 2-minute support on rings Row 800 m
July 23, 2019 WOD
Push Press: 15-12-9-6-3 Accumulate 6 minutes of scales. For advanced athletes, have them practice a front scale hold into a pistol.
July 22, 2019 WOD
4 rounds for time of: 400-m run Accumulate 1 minute L-hang
July 20, 2019 Hero WOD & Strength
“Abbate” Run 1 mile 155 pound Clean and jerk, 21 reps Run 800 meters 155 pound Clean and jerk, 21 reps Run 1 Mile U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, Read More …
July 19, 2019 WOD
5 rounds for time of: 400-m run 10 overhead squats Men: 135 lb. Women: 95 lb. Compare to January 8, 2019
July 18, 2019 Athlete Skill/Make-up Day & Strength
Athlete Skill/Make-up Day Strength: Bench Press (pause last rep): 2×10@65%, 2×8@70%, 2×6@75% Accessory Work: Floor Press: 3×10@60% Superset with Single arm DB row x6-8 per arm (heavy) Finish with a set of 100 OH banded tricep extensions
July 17, 2019 WOD
Complete as many rounds as possible in 15 minutes of: 5 strict muscle-ups 10 single-leg squats, alternating
July 16, 2019 WOD
Deadlift 15-12-9-6-3 reps Finisher: Accumulate 5 minutes in an L-sit