Monthly Archive: July 2017

7/28/17 WOD

Every 1:30 for 15:00 (10)
1 Split Jerk
50-55-60-65-70%
5 @ 75-80%
Focus on speed and positioning

AMRAP 10:00
100m Run
100m Farmer’s Walk, 55/35#
50m Waiter’s Walk, R 55/35#
50m Waiter’s Walk, L

Cool Down / Accessory:
Walk 1 lap
3 Rounds for Quality:
10 1-arm Russian KB swings, L and R at moderate weight
10 Suitcase Deadlifts, L and R at moderate weight
Focus on perfecting your ability to effectively hinge at the hip

7/27/17 WOD

BENCHMARK DAY:
“Jackie”
1K Row
50 thrusters, 45#
30 pull-ups

Cool Down / Accessory:
Walk 1 lap
3 sets:
20 alternating front-rack box step-ups, AHAP
(Target box height just above knee cap)
Rest as needed between sets

7/26/17 WOD

Every 1:30 for 7:30 (5)
2 Power Snatches (1.1)
50-55-60-65-70%

Every 1:30 for 7:30 (5)
2 Snatches (1.1)
50-55-60-65-70%

Every 2:00 for 10:00 (5)
1 Snatch
75-75-80-85-85/90%

EMOM 5:00
2 Snatch-pulls
95-105%

Cool Down / Accessory
10:00 for quality:
:15 push up plank hold on rings
:15 single arm overhead L and R
8 light RDL with slow eccentric