WOD 7/22

A. 16:00 EMOM
Min 1 – 1 Pull-ups w/:05- :10  Negatives
Min 2 – 10 Hollow Rock
Min 3 – 1:00 Max Strict Pull-ups
Min 4 – Rest

B. 4 Rounds for Quality
20 Unweighted Lunges  
15 1 Arm KB Swings / Arm @ 20K / 16K
10 Groiners / leg
50 M Farmers Walk @ 32K/24K

There are still a few spots! Tomorrow starts Day 1 of The Expert Series with Ursula Garza Papandrea!

REGISTER HERE

Image courtesy of HookGrip

 

WOD 7/20

A. 12:00 E202
Tempo Back Squat x 3 reps x6 @ 42X1
Rest as needed @ 70-75% (:04 down, :02 in bottom)

B. In 10:00 Build to a 2 RM Front Squat

C.15:00 E202
Min 1 – 5 Deadlifts By Feel
Min 2 – 5 Step Burpees
Min 3 – Rest

D. Accumulate 2:00 in a Chest to bar hold
– keeping shoulder blades down and back
– Use a spotter and/or band

3 Days and only a few spots left! Don’t miss out on the chance to train with Ursula
DETAILS AND REGISTRATION
expert series

WOD 7/19

A. 18:00 E2O2
Sets 1 – 6: Build to a heavy Hang Power Clean + Power Clean
Set 8: Hang Power Clean + Power Clean  @ 95% of above
Set 9: Hang Power Clean + Power Clean  @ 90% of above

B. 5 Rounds
5 Hang Power Snatch @ 95 / 65
10 Box Jumps @ 24/20
*Time recorded

Extra Credit
Practice Kip TTB

“The best teachers are those who keep students motivated, challenged and flourishing.” -John Kline

wes

WOD 7/18

A. 15:00 E:90 0 :90
2 Back Squats x 10 sets
Sets 1-5: build to 90%
Sets 6-10: @ 90%

B. 5:00 AMRAP
Strict Pull-ups
1:00 Rest

Then…

5:00 AMRAP
Wall Balls @ 20/14
1:00 Rest

Then…

5:00 AMRAP
200 M Run
*Total reps of pull-ups, Wall Balls, and Meters ran recorded separately. Meters recorded in 100 m intervals

Extra Credit
EMOM
Hollow Hold x 12 sec x 3 sets

EMOM
Hollow Rock x6 reps x 3 sets

“Never believe that a few caring people can’t change the world. For, indeed, that’s all who ever have.” -Margaret Mead

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WOD 7/16

In Teams of 2

1600 M Relay (alternate every 400 M)

then…

10-9-8-7-6-5-4-3-2-1
Power Clean @ 135/95
Front Squat @ 135/95
Box Jumps @ 24/20
then…
1600 M Relay (alternate every 400 M)
*alternate rounds on the movements

Example
Partner 1: Round of 10
Partner 2: Round of 9
Partner 1: Round of 8
Partner 2: Round of 7
Partner 1: Round of 6
Partner 2: Round of 5
etc..

 

NEXT SATURDAY!!! Expert Series with Ursula REGISTER HERE

expert series

WOD 7/15

A.20:00 EMOM
Min 1 – 10 Single Arm Press / arm @ 8 RM
Min 2 – 50 M Waiters Walk Right Arm
Min 3 – 50 M Waiters Walk Left Arm
Min 4 – :30 Nose to Wall HS Hold
Min 5 – :30 Pull-up Bar Hang

B. 3 Rounds for Quality
12 Strict Pull-ups
12 Deadlifts @ 225 / 135
8 Lateral Step-ups / leg
8 Ring Push-ups  

Guys it’s HOT! Check out Coach Tim’s post on Hydrating!

WOD 7/14

A. 10:00 E202
3 Negative Pull-ups
*Jump so chin is above the bar, and lower yourself for :05
*add weight between ankles  if negatives aren’t challenging

B. 21:00 EMOM
Min 1: 8/leg  Back Rack Step-ups @ 20/ 16, 45lb/35 lb
Min 2: 10 Strict Press @ 45 lb / 35 lb
Min 3: 200 M Run
*Exercises must be finished under :40. Record completed rounds under :40.

“Successful people maintain a positive focus in life no matter what is going on around them. They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfillment of their goals rather than all the other distractions that life presents to them.”- Jack Canfield

714

WOD 7/13

A. In 14:00 build to a heavy 3  In the Hang Clean
Then…

In 6:00  
Hang Clean x1x3 sets @ 100% of today’s heaviest set

B. 8:00 E202
Clean Lift off + Clean DL x2+1 x 4 sets @ 95-100% of Clean

C.12:00 E202
Front Squat  (Tempo + Normal) x2+1×6
Reps 1 & 2 Tempo- :04 down, :02 in bottom
Rep 3: Normal Tempo
*build to a challenging weight

Before you lift, check out Coach Wes’s recommendations!
3 Tips to Dominate

pull ups

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