31 July 14 Randy

31 July

Warm Up 
Indian Clubs

Matt Chan Warmup

Mobility focus on OH Position and ankles/Hips

SWOD
Snatch Balance 2 RM
 
 

WOD
Randy
Compare to 17 Jun 13

 RANDY” (15 Minute Cap)

75 power Snatches (75/55)

30 Jul 14 Sled up and sled down.......

Warm Up
Indian Clubs
3 rounds of cindy

20 Min
Bench Press
Find 3 RM


Do some light running drills

WOD:
Sled up and Down

Place 8  plates on sled 25/15

drag 50'

drop plates until only 1 plate is on it and refill plates until all 8 are on it.  then call time.....

$ Out Strict or weighted
pullups and dips 

29 Jul 14 Annie

MSWOD:

Back Squat Complete 30

Reps (60%) for time you

may rack bar as many

times as you want. 

 

WOD:

Annie

50-40-30-20-10

 AMSU/Doubles

$ Out:

HSPU and Handstand work.

If athlete has HSPU then work on Deficit.  3x6 strict for any or all movements. 

28 JUL 14 2RM Hang Snatch Ascending and Descending ladder

SWOD:

15 Mins for 2 rm hang

snatch(just above knee)

WOD

50 Doubles

30 Pushups

30 TTB

50 Burpees

15 TTB

15 pushups

50 Doubles 

Sub for doubles is 3x doubles....

$Out:

3 Max False grip Holds 
3x10 Hollow Rocks

26 JUL: Deck of Cards

SWOD:
15min MAX whatever you want

WOD:
Deck of Cards
Draw a card, do the work. Get through as miuch deck as possible in 20mins
Spades = WBSU
Clubs = Goblet squats
Hearts = Burpees
Diamonds = Ring rows

24 Jul 14 Jackie

SWOD:   

Find 1 RM Sumo Deadlift

WOD:   

Jackie

1000m Row

50 thrusters 45/35

30 pull-ups 

25 JUL: DING DONG

3 Hang power snatch (135/95)
5 Weighted strict pullups (20k/12k)
7  Russian swings (40k/32k) 

- then -

3 Power cleans (225/155)
5 Jerks (225/155) can use rack
7 Plyo pushups onto 12" box (8" for girls)
 - then -
3 Muscle Ups
5 Wall walks
700m row

 

 

23 Jul 14 Clean & Jerks and some HSPUs

SWOD:   

20 Min Find 1 RM Clean and Jerk

WOD:   For time

20 Front Rack Lunges (10 ea leg) 95/65

10 HSPUs

10 OHS

10 HSPUS

10 OHS

10 HSPU

10 OHS

20 Front Rack Lunges

21 JUL: 10min AMRAP

Total of 20 min to do strength WOD

BS: 6@75/ 5@70 5@80% 3@85%  1@ 90%

FS 3x3 @ 75

   

WOD:
10 min AMRAP

5 C2B Pullups(any grip or style is ok)

10 Burpees

50m Run (sub is 100m row)

 

 

19JUL: Keg Isabel

18JUL: DOUBLE WOD!!!

SWOD:
Squat  6,6,4,3

OHS 3x3

WOD:
3 Rounds
1min ME wall walks
1min rest
5min rest
5min AMRAP
5 C&J (155/105)
10 Lateral burpee over bars

17JUL: FGB

Fight Gone Bad!

16JUL: Fast and Furious

SWOD:
8x2+1 Snatch DL+ Pause Snatch

WOD:
10RFT
5 Plyo Pushups (45/35)
10 Jump Squats
50m Sprint

15 JUL: Russian Jackie

SWOD:
20min 1RM Jerk

WOD:
100 Unbroken Russian Swings (32/24)
50 Thrusters 45/35
30 Pullups

14JUL: Stoned again

SWOD:
DL 4,4,2,2 at 70/75/80/85%
SDL same

WOD:
20m shuttle run
6 Atlas GTS (110/75)
20m run
4 GTS
20m run
2 GTS
20m run
4 GTS
20m run
6 GTS
20m run

12 Jul: 3RFT

SWOD:
12min 3RM Hang Snatch
then dropsets
2 reps at 95%, then 3 reps at 90%

WOD:
3RFT
400m Run
50 Doubles
25 Thrusters (45/35)