July 15, 2017

LYDIAS BIRTHDAY WOD

METCON

31 min AMRAP

7 Strict Pull Ups

13 Push Press

19 Front Squats #115/75

86 Double Unders

Competitors 

Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)3

Clean Pull
(100%/3)4 

July 14, 2017

STRENGTH 

Bench Press

5x10 @50%

Super Set

Dips

4x10

Ring Rows

4x15

METCON 

20 min AMRAP

25 cal bike/row

Then with remaining time:

100 m run

10 Box jumps #24/20

20 KB swing #55/35

30 Wall Balls #20/14

July 13, 2017

STRENGTH 

Sumo Deadlift 

5x10@50%

METCON

Partner WOD 

500 m Row/ Partner completes 120 DU

100 Push Ups /Partner B Push Up Postion

80 KB Push Press/Partner B OH hold

60 Deadlifts/Partner B Hold from hip position 

50 T2B/ Partner B  Hangs 

Kettlebell #35/20

Barbell #185/115

July 12, 2017

STRENGTH 

Pendlay Row

5x10

Barbell Bicep Curls

3x15 #65/35

METCON

WARRIOR WEDNESDAY 

"WHITE "

5 Rounds For Time
3 Rope Climbs 
10 Toes-to-Bar
21 Overhead Walking Lunges (45 lb plate)
400 meter Run 

Competitors  
Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)

Snatch Pull
(100%/3)4


 

July 11, 2017

STRENGTH

Strict Press 

5x10 @50%  from the floor

Then..

Behind the Neck Snatch Grip Press

3x10

METCON

21 -18 -15

Push Press #95/65

Abmat Sit Ups

12- 9- 6-3

Sumo Deadlift Highpull#95/65 

Burpees over the Bar

8 min AMRAP

10 Dips

50m Heavy Farmers Carry  

July 9, 2017

STRENGTH 

Front Squat

5x10 @50%

20 air squats between sets

METCON

3 ROUNDS

20 T2B

10 Clean n Jerks #155/95

20 Box Jump Overs

Rest 5

3 ROUNDS

10 OHS #95/55-65

50 Double Unders /80 Sinlges

Core:

2 sets

40 abmat sit ups/ ghd sit ups

40 supermans

Competitors 

Snatch
60%/3
65%/3
70%/3
75%/3
(80%/...

July 8, 2017

STRENGTH 

Back Squat

5x3 (work up to a 3 rep max)

Front Squat

ME front squats at 85% of todays 3 rep max Back Squat

METCON

10-9-8-7-6-5-4-3-3-1

Back Squats #95/65 rx135/95

20-18-16-14-12-10-8-6-4-2

Burpees

Core

2 sets

20 Barbell Hip Extensions

1 min Accumulation L Sits

Competitors 

C...

July 7, 2017

STRENGTH

Bench Press

5x2@85%

10 ring rows between sets

**2 sec pause on top

METCON

2 rounds

25 Cal Row / Bike

25 Burpees 

25 Thrusters #95/65

20 min Time Cap

Rest 5 min

14 min AMRAP

6 Strict Pull Ups

12 Ring Dips/ Dips

24 GHD/ Abmat Sit Ups

48 Double Unders/ 60 Singles

July 6, 2017

STRENGTH 

DEADLIFT 

6X2@85%

METCON

Partner Snatch DT

10 rounds alternating

9 Snatch Deadlifts 

6 Hang Power Satch

3 Overhead Squats

50 Synchronize Burpees

Then Baby DT

10 rounds alternating 

9 Deadlifts 

6 Hang Cleans

3 Front Squats

#135/95

Scale as needed

July 5, 2017

STRENGTH

Strict Press

5x2@85%

METCON

3 rounds

30 KB Swings

30 Box Jumps

30 Push Ups

Then...

FOR TIME 

70 Snatches #55/35 Rx75/55

60 Hang Cleans #75/55 Rx95/75

50 T2B

60 Shoulder to Overhead #75/55 Rx95/75

70 Double Unders/100 Singles

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