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070119-070519

June 30, 2019

 

Monday 070119

 

Strength/Skill

Extended Warm Up

FOR QUALITY

 

3 Sets

5 Pausing False Grip Ring Row

or 

5 Pausing Muscle up Transitions

 

Skill

EMOM X 10

Min 1 - 2 Muscle Ups

Min 2 - 3 Jerks

*Building Each Set to Moderate-Heavy Set of 3

 

Workout

3 Rounds For Time

25 Jerks (115/75)I(95/65)

5 Muscle Ups

25/20 Cal Bike/Row

15:00 Hard Cap

 

Tuesday 070219

 

Rannie

50-40-30-20-10

Double Unders

Sit Ups

*400m Run After Each Full Round

 

Cool Down 

5:00 Foam Rolling

 

Wednesday 070319

 

Strength/Skill

Clean Complex

Every 1:30 For 8 Sets

2 Squat Cleans

Sets 1-4 @Moderate-Heavty, Building

Sets 4-8 @Heavy,Across

 

Workout

Fran

21-15-9

Thrusters (95/65)I(65/45)

Pull-Ups

 

Thursday 070419

4th of July Wod!!!!

 

Friday 070519

 

Strength/Skill

5X5 (30X1)

 

Workout

Open 11.2

AMRAP X 15

9 Deadlift (155/105)I(135/95)

12 HR Push Ups

15 Box Jumps (24/20)

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