Programming Week of July 16-20
Monday, July 16th 2018
Warm Up: 3 Rounds Of
20 Jumping Jacks
10 Dolphin Push-ups
20 Flutter Kicks
10 Superman
Strength: 16 Min EMOM
Every 1 min for 16 mins, alternate between:
3 Strict Handstand Push-ups
3 Sumo Deadlifts - pick load
WOD: 3 Rounds, 1 Min At Each Station for Max Reps of:
HSPU
Snatch 95/65
Row
SDLHP 95/65
Ring Dips
1 Min Rest
Tuesday, July 17th 2018
Warm Up: 2-3 Rounds of
Shuttle Run
10 Samson Lunge (PVC)
10 Bench Dips
Wrist & Shoulder Mobility
Strength: Front Squat
10 @ 50% 10 @50% 3 @ 80% 3 @ 80% 10 @ 60% 10 @ 60%
WOD: Complete as many rounds as possible in 10 mins of:
Max Rep Pull-ups
Medicine Ball Run, 20/14 lbs, 100 m
Perform max reps pull ups. Once you come off the bar do a 100m Med Ball run. Score is total pull ups
Wednesday, July 18th 2018
Warm Up: Tabata Style 30-sec On 10-sec Rest x 3
Row
Pistol Prep (Step up on box)
Plank Balance
Strength: Turkish Get Ups 3-3-3-3-3
Air Bike Cal 10-10-10-10-10
WOD: “Karen’s Revenge”
For time:
150 Wall Balls, 20/14 lbs
15-Min Cap
Do 1 Burpee every time you stop your wallballs. Accumulate the burpees every time where you do 1 burpee the first time you stop, 2 the second, 3 the third, etc.
Thursday, July 19th 2018
Warm Up:
1 min Jump Rope
10 Jumping Pull ups
10 Jumping Squats
5 down dog/up dog
2-3 rounds
Strength: Push Jerk: 1 Rep Max
WOD: For time:
15 Clean & Jerks, 135/95 lbs
Annie
15 Clean & Jerks, 135/95 lbs
Friday, July 20th 2018
Warm Up: Line Drills
Strength/Skill: Rope Climbs
WOD: 5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes To Bars
21 Overhead Walking Lunge With Plates, 45 lbs
Run, 400 m
U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.
