WOD for Wednesday, Jul 17, 2024

OHS

Build to technical heavy 2
in 10 minutes
+ 3 x 2 @80% of H2
Every 2 min

Conditioning

EMOM15 (50 sec max work time)
1. Deadlift x 12 RX 80/60 SC 60/40
2. Row cals RX 16/12, SC 12/10
3. Box jump over x 15 (SC step overs)
4. Echo Bike cals RX 14/10, SC 10/8
5. Rest

Accessories

3 rounds for as superset / 1 min rest between sets
10 Cyclist Goblet squats
30 sec wall sit

WOD for Tuesday, Jul 16, 2024

Chin ups

RX
Build to daily/technical heavy 3
in 10 minutes
+ 3 x 3 @80% of H3
Every 2 min

Scaled
Build to daily max unbroken Chin Ups (Bodyweight, banded, low bar)
in 10 minutes
+ 3 x @50% of the reps
Every 2 min

Gymnastics conditioning

EMOM16
1. RMU / C2B / Pull Up / Kipping
2. SHSPU / KHSPU / Box HSPU
3. CO's / DU's / SU's
4. Rest

Accessories

9 x 20 sec on / 20 sec off

  1. Bicep Curls
  2. Banded tricep extensions
  3. Hollow hold

WOD for Saturday, Jul 13, 2024

Conditioning

In teams of 2

AMRAP20
3 BMU / 6 C2B, Pull up, Jumping pull up
6 Thrusters (RX 42,5/30 SC 30/20)
6 Bar over burpees
12/9 Cal Row

400m run

Other does the amrap while the other runs.

Pump it up with a buddy

6 rounds with a friend (one round as you go I go, 3 per person)

10 Bicep curls
10 Skull Crushers

While one bicep curls and crushers the other holds a plank

WOD for Tuesday, Jul 09, 2024

Gymnastics work

EMOM15
1. 10 Lat pull downs
2. 10-20 m Slider plank drag walk
3. 10-20 Shoulder taps on plank / HS
4. 10 Strict straight leg raises
5. Ring support hold / Box dip support hold

Conditioning

AMRAP16
1 round of strict cindy
5 strict pull ups / 10 ring rows
10 push ups / box push ups
15 airsquats
200 m run