WOD: Mon 07.29.2019 “Saucey”
“Saucey”
With a Partner
2 Mile Bike
100 Weighted Step Ups (35/25)
100 Weighted Sit Ups (35/25)
150 Kettlebell Swings (53/35)
Home WOD: Sun 07.28.2019 “Alley-oop”
3 Rounds
10 Push Ups
10 Leg Lifts
20 Mountain Climbers
10 Dips
10 Side Shuffles per side
20 Jumping Jacks
Run 2 Minutes
Rest 2 Minutes between Rounds
Hero WOD: Sat 07.27.2019 “Glen”
"Glen"
30 Clean + Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
WOD: Fri 07.26.2019 “Antisocial”
Bulgarian Split Squat
4x10 per side
"Antisocial"
4 Rounds
15 Medicine Ball Cleans (20/14)
15 Hollow Rocks
WOD: Thu 07.25.2019 “How Do You Sleep?”
"How Do You Sleep"
3 Rounds
15-12-9
Bike For Calories
Sit Up
Push Up
Rest 3 Minutes Between Rounds
WOD: Wed 07.24.2019 “Rhythm Inside”
“Rhythm Inside”
AMRAP 15
3 Bar Muscle Ups
15 Hang Snatches (75/55)
30 Double Unders
BEAST COAST BARBELL: 7/22-7/27
Monday/Tuesday;
A) Emom10: 3 cleans + 1 Jerk @60%
B) Every 90 sec for 6 sets: 2 cleans + jerk (floor) @70%
C) Every 2 mins for 4 sets: 1 clean + 1 jerk @80%
Wednesday:
A) 5x(3+1+1) Hang snatch (hips) + snatch balance + OHS @65%
B) work up to a heavy power snatch for the day (target 85%+)
Thursday:
A) 8×1 Back squat @85-90%
B) 5×10 Romanian deadlifts (make it hard, but perfect form)
Saturday:
A) 5×1 front squat […]