JUL.31.17 MON WOD

Conditioning (low priority)
– Focus on perfect reps; pace to sprint through last couple rounds

27-21-15-9 reps for time of:
squat cleans (95/65)
Ring dips
(Experience: Use Stationary Dips)

AUG.1.17 TUE WOD

Anaerobic Endurance (high priority)
– Do not hold back; try to keep consistant max reps in each intervals.

Altenating minutes OTM x 10 cycles (30min total)
Min 1) 30sec Max Burpees
Min 2) 20sec DB Snatch (30-40% bwt)
Min 3) 10sec Deadlift (85%)
– Aim for repeatability each cycle. Do not drop off.

AUG.2.17 WED WOD

Quick Max Effort Check, then a lot of upper body strength work. Add pauses, negatives, and challenging loading as desired. This is relatively minimal CNS charge. Do not add strenuous work besides what is listed.

a) Bench Press
Find a quick 1-3RM
Take small jumps and work with a partner to find the edge of failure

b) Accessory Work Circuit
3-5 rounds NFT, complete:
5/5 Single Arm DB overhead Press
30/30sec single arm ring plank hold
10 BB bent Row
10 WYT band pulls

AUG.3.17 THU WOD

Stay active by moving lightly, smoothly, methodically, and with awareness of needs in mind, body, and spirit. What do you need to do to mend your body as fast as possible?

AUG.4.17 FRI WOD

a) Benchmark Test (high priority)

Choose between:
“Grace”
For time: 30 Clean & Jerks (135/95)
or..
“Isabel”
For time: 30 Snatch (135/95)

Both workouts can be done, but athlete should rest at least 20min between. If you want to do this, do NOT hold back on the first one. Intensity is critical.

Consider doing one, and then 20-30min of easy aerobic mono movement or light skill work in weaknesses.

AUG.5.17 SAT WOD

a) Team Chipper
Teams of 2, complete:
20-18-16-14-12-10-8-6-4-2
alt. Wall Ball Shots
Pull-up (SPLIT UP ANY WAY)
+ 100m Sprint

b) Personal Skill Work
OTM x 20min
Pick a weak skill and a strong Skill. Using an OTM format, alternate between doing 1-5 reps of the weak skill and 5-10 reps of the strong skill. Do not over extend yourself on the strong skill so that you are not recovered to complete weak skill requirements.