WOD 07.21.17

Strength

Work up to a 1 rep max Front Squat

Muscular Imbalance

3 sets

8 strict pull ups (if you can add weight do, but no kipping)

8 strict dips (if you can add weight do, but no kipping)

100 foot one handed famers carry, switch hands as necessary (heavy as possible)

When 3 rounds complete then…

100 meters walking lunge

 

 

WOD 07.20.17

Skill work

10 minutes of Handstand work…

Handstand holds, headstands, kick up to a handstand, wall walks, handstand walks, etc…

Conditioning 

5 Rounds of

1 minute max calorie row

1 minutes max ab mat sit up

1 minute max box jump (max 24″/20″)

1 minute slam ball (max 40/30)

1 minute rest

After the 5th round rest one minute and then complete 3 max unbroken sets of double unders. Rest 2 minutes between rounds.

 

WOD 07.19.17

Strength

Work up to a 3 rep max Clean and Jerk then 90% for 2 x 3

Conditioning 

“Nasty Girls”

3 rounds

50 Air squats

7 Muscle Ups ( mod with 14 chest 2 bar pull up and 14 dips)

10 Hang power cleans (max 135/95)

Check the original CrossFit Nasty Girls video, it is a classic! 

WOD 07.18.17

Strength 

Work up to a 3 rep max on the Bench Press then 85% for 3 + reps

Work up to 3 rep max Deadlift then 90% for 2 x 3

Conditioning 

AMRAP 15 minutes

9 Handstand Push Ups

12 Deadlifts (max 225/155)

15 Wallballs (max 20/14 to a 10 foot target)

18 Cal Row

WOD 07.17.17

Strength 

Work up to a 3 rep max of power snatch then 90% for 2 x 3

Work up to a 3 rep max back squat then 85% for 3 + reps

Conditioning 

20 Thrusters (max 95/65)

20 Sumo Deadlift High Pulls (max 95/65)

20 Push Jerks (max 95/65)

20 Overhead Squats (max 95/65)

20 Front Squats (max 95/65)

Top of every minute complete 4 burpees