WOD

July 9

Rowing Skill work for 12 mins *Work on positions throughout the pull + finish, keep the heals down and reaching, breathing patterns etc + Partner Workout 14 min amrap Partner A- 1 min row for max cals Partner B- Amrap 3 DL (185/125), 6 Pushups, 9 Lateral Jumps over...

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July 8

 A. C+J skill work for 15 mins *Nothing over 80% today! B. FS 3 x 3 reps @ 70-80% * 1 set every 90 secs + For time 10 C+J (135/95) 20 T2B 30 FS 20 T2B 10 C+J 14 min time cap!   1Team Training  Plyo Work: Seated Box Jumps 3 x 3 reps Single leg Lateral Hops over PVC 3 x...

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July 6

Primer Work 2 sets each of: Straight Arm Banded PVC Pulldowns x 10 reps Plate Side Lying DB External Rotation x 10 per side PVC/Barbell Sotts Press x 3 reps into OH Squat x 3 reps *Band above knees + A. Snatch up to a heavy single for the day in 12-14 mins *This is...

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July 5

3 sets each of the following Alternating every 90 secs btwn movements Strict Chinups x amrap *Can scale up to 1 Legless Rope Climb *from standing or seated DB Skull Crushers x 10-12 reps Farmers Walk x 150 ft @ tough weight + 2 sets each of the following: 10 mins on...

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July 4

Hollyman 30 rounds for time of: 5 Wall Balls, 20/14 lbs 3 Handstand Push Ups 1 Power Clean, 225/155 lbs Partners alternate rounds. Scale weight as needed. 

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July 2

Primer Work 2 sets each of: Barbell Single leg DL x 6 per side Scapular Pushups x 10 reps *slow reps Deadbugs x 8 per side Pushup to Plank x 10 reps + A. DL up to a heavy single in 12 mins B. Bench Press up to a heavy single in 10 mins + Partner Workout 14 min amrap 4...

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Programming isn’t anything

It’s everything.