29 Jul FRIDAY, JULY 30TH
Challenge of the Month Test: 2 attempts- 30 sec for max cal assault Bike 2 min rest between attempts WOD: 4 min on/ 2 min rest, 3 rounds 400m run Front squats for max reps...
WOD Blog
All in.
28 Jul THURSDAY, JULY 29TH
Benchmark WOD: "Mary" 20 min AMRAP 5 HSPU 10 Pistol squats 15 Pull-ups PEEK into the WEEK...
27 Jul WEDNESDAY, JULY 28TH
Strength: Wendler week 4, cycle 1 Tempo Deadlift (0:3:3:0) 40% x 5 50% x 5 60% x 5 (all % are based off 90% of 1 RM) Stand at normal pace, 3 sec hold at top, 3...
26 Jul TUESDAY, JULY 27TH
Strength: Bench Press 5 sets of 3 reps WOD: 15 min AMRAP 10 Hang Power Cleans 15 Box Jumps 24/20" 20ft Handstand walk/ 20 Shoulder taps* Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 *Shoulder taps are either wall facing (all the way up), or...
25 Jul MONDAY, JULY 26TH
Skill Test: Broad Jump for max distance 3 attempts Strength: Wendler week 4, cycle 1 Tempo Back Squat 3:0:3:0 40% x 5 50% x 5 60% x 5 (all % are based off 90% of 1 RM) Benchmark WOD: “Jeremy” 21-15-9 Overhead...
24 Jul SUNDAY, JULY 25TH
Front rack Mobility: VIDEO -Lat foam roll -Bull stretch -Chin-up negatives WOD: Death by “Bella Complex” Every 2 min complete: 1 Clean + 1 Shoulder-to-overhead + 1 Front Squat + 1 Shoulder-to-overhead Add 10# each interval Starting weights Lv1: 75/55 Lv2: 95/65 Lv3: 135/85 *Cannot drop the bar...
23 Jul SATURDAY, JULY 24TH
8:30 AM Lite N Tite WOD: 24 min AMRAP 100m run 12 Box Jump Overs, 24/20" 100m run 12 Double DB Deadlift 100m run 12 Double DB Power Clean 100m run 12 Double DB Step Overs, 24/20" Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 9:30...
22 Jul FRIDAY, JULY 23RD
Strength: ½ TGU (VIDEO) 3 sets of 3-5 each arm Try it bottoms up: VIDEO Skill: Kipping HSPU -tri-pod/ headstand free and against wall -kick-up to HS on wall -HS on wall neg to headstand -tri-pod kick out to push-up -leg...
21 Jul THURSDAY, JULY 22ND
STRENGTH: Wendler Back Squat Week 3, Cycle 1 75% x 5 85% x 3 95% x max reps (all % are based off 90% of 1 RM) Benchmark WOD: “Karen” 150 Wall Balls for time 20/14# , 10/9 ft *15...
20 Jul WEDNESDAY, JULY 21ST
WOD: For time: 50 Kettlebell swings 400m run 30 Cal bike/ row 20 Burpees 100m Walking lunges 20 Burpees 30 Cal bike/row 400m run 50 Kettlebell swings Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 *Bike 1x and row 1x (switching equipment with someone) Finish: Lat...