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WODs for the week 7-18 to 7-22

July 18, 2016

Monday–Sprint Training.

E4MOM x 9

60 seconds of

5 Burpee Box Jumps 30″/24″

5 Thrusters @ 135/95

AMRAP Deadlifts @ 185/125

Score is total reps across all 9 sets.

Tuesday– Technique

A) 10 Minutes on Overhead Squat Alignment, Technique, Execution.  OR  10 Minutes of Snatch Balance Work

B) 10 Minutes on Rope Climb Technique.  OR  Go Legless or 2 Climbs Touch and Go.

Wednesday–Weightlifting  Compare to 6-14-16

A) Snatch Grip Deadlift 5×2.  First Rep Tempo Controlled at 2-2-2-2.  Second Rep optimal.

B) Close Grip Bench Press.  4×5 Across  (same weight).

A1)  Standing Barbell Snatch Grip Shrug  3×8

B1) 3x Max Reps Incline Pushups.  Feet on a 3″ riser.

Thursday–Olympic Lifting

A) Technique-10 Minutes on the split snatch.

B) 10 Minutes–work to a heavy single in the full snatch.

C) 50 Overhead Squats for time.  Competitors 135/95.  Fitness athletes 95/65.  Every Drop: you must do 5 laps of 5 M shuttle run before you can resume.

Friday–Monkey Stomper

EMOM

5 Clean and Jerks at 135/95 competitors.  115/75 fitness athletes.

AMRAP Pullups

continue until 100 pullups.  Score is time @ 100th pullup. Caps at 30 minutes.

 

 

 

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11 comments

  1. 26 best, 12 worst total 38 RX
    Scraped up shins on the box jumps. I missed twice on the 3rd round and left some skin.


  2. 21 best 17 worst. Total 38 rx


  3. 15 best – 20″ box & 65lb thrusters
    10 worst – started off at 24″ & about ate it on jump #2, switched to 20″


  4. Monday

    Best: 20
    Worst: 7

    (20, 18, 15, 9, 7, 7, 7, 8)


  5. Best – 18 worst 11 @115 and 24″ box step ups


  6. I left flesh at the gym today. Final round I busted my shin pretty good. I wish I could upload a pic here. It looked like a scene out of blood sport. Blood on the box, floor, shoes, knee sleeves. Thanks Brock for helping clean it up. Needless to say my score was not great. And thrusters at 135 were rough.
    Best 24
    Worst 7
    Total 31 at 135


  7. Best- 11 Worst- 7
    Started strong & went downhill from there
    2rounds @80(9,9), 2@75(9,7), 4@65(11,11,9,8) 24″box all rounds


  8. Best 19
    Worst 9
    Total 28 @30″/115/155


  9. Did this a day late. Started at 95 lbs and had no problem during warmups. Then in the first round I couldn’t get it one time!!! So I started over at 75lbs.

    My highest was 20. My lowest was 17.



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