WOD’s for the Week of 7/25 to 7/30

Click on the day to see the workout for that day!

Warm-up

3 rounds
-10 deadlift (PVC)
-5 pull-up
-20 single under

Strength

Power Clean (Set-up: pull-up)

Conditioning

8 min AMRAP
-3 deadlift
-1 power clean
-3 push jerk

All @ 135/95# ; athletes may only use one bar

Warm-up

3 rounds
-10 burpee
-10 box jump

Strength

Front Squat

Conditioning

10-8-6-4-2-4-6-8-10 reps for time
-Burpee box jump (24/20″)
-Med Ball Sit-up (20/14#)

Warm-up

3 rounds
-run 200m
-10 push press (PVC)
-20 double under

Strength

Strict Press

Conditioning

Run 1 mile

…then…

Complete in order
-30 push press (95/65#)
-30 double under
-30 pull-up
-30 double under

…then…

Run 800m

Warm-up

2 rounds of 1/3 “Kelly”

Strength

Back Squat

Conditioning

“Kelly”

5 rounds for time
-Run 400m
-30 box jump (24/20″)
-30 Wall ball (20/14#)

Warm-up

3 rounds
-10 deadlift (bar)
-10 sit-up
-10 double under
-run 200m

Strength

Deadlift

Conditioning

For time
-50 deadlift (75% BW)
-100 sit-up
-200 double under
-400m run

Warm-up

3 rounds
-10 thruster (PVC)
-10 kettlebell swing (light)
-20 double under

Strength

Strict Press

Conditioning

For time

30 thruster (95/65#)

…then…

3 rounds
-20 wall ball (20/14#)
-10 push-up

…then…

2 rounds
-30 kettlebell swing (53/35#)
-10 handstand push-up

…then…

3 min plank hold (total)

Strength – All Days

Set-up: 10 cadence reps (10s/10s) @ bar/PVC

Main: 3 sets of 5 reps @ 75% 1RM

Exhaust: 10 reps @ 50% 1RM

Notes:

  1. Cadence reps should be with good form at the pace indicated. E.g. if the workout calls for a 10s/10s cadence rep air squat, you would prolong the lowering portion to 10 seconds and then prolong the standing motion to 10 seconds, making each as smooth and controlled as possible.
  2. The Main and Exhaust sets should be done at normal lift speed. They do not have to be unbroken/touch-&-go; do not sacrifice form for speed.