Jul 15, 2019

7-16-19
Tuesday
Challenge: 10 min EMOM
1st min: 4-8 Strict Toes to Bar
2nd min: 30-45 second Superman Hold

WOD
12 minutes
2-2,4-4,6-6... etc.
Alternating Dumbbell Snatch(50/35)
Bar muscle up(L1- Pull-up)

Jul 14, 2019

7-15-19
Monday
Challenge: 3 sets of
3-5 reps of SLOW and PAUSE ring Dips. Nice slow and pause long.
6-9 reps Elbowing Ring Rows
Extra!
6 Archer Ring Push-ups/side

WOD
For Time:
50 Box Jump Overs
1000m Row

Jul 11, 2019

7-12-19
Friday
Challenge: Double Under Technique

Wod
“Burpee-Annie”
50-40-30-20-10
Double Unders
AbMat Sit-ups
*15 Burpees after each round.

Rx+
Sub toes to bar: 25-20-15-10-5
15 min Time Cap

Jul 10, 2019

7-11-19
Thursday
Challenge: Post WOD mobilizing.

WOD
30 min continuous biking/rowing
Every 5 min get off and preform
15 second/arm archer hold
10 Tempo Goblet Squats 2020
30 second Dual KB Overhead Hold

Nice easy pace on the bike. Scale the archer hold the same as ring rows and pick a weight that you can hold solid overhead position with.

Jul 9, 2019

7-10-19
Wednesday
Challenge: Build to a a comfortable, 1 Snatch pull + 1 Hang power snatch + 1 Overhead Squat, then do two more sets at that weight.

WOD
9-6-3
400m Run @85% effort
Burpees
Squat Snatches (165/125)