WOD – Page 17 – Anywhere Fit

Tuesday 7/7

WARM UP

3 x rolling 100 meter ski

*Every meter +/- target equals 3 air squats and 1 rope climb to standing

5:00 front rack mobility

SKILL

E2MOM 14:00:

3 x 1.5 front squats

*Build to heaviest set.

WORKOUT OF THE DAY

5 rounds for time:

500 meter ski

10 meter inside sled push

1 rope climb

-rest 2:00-

RX: (90/45)

Lv2: (135/90) legless RC

*Sprint stimulus. Coach athletes to ski at 90% effort and move the sled as fast as possible.

Hybrid

SKILL

Deadlift

5 x 5

WORKOUT

20:00 AMRAP:

20 Russian KB swings

40 meter bear crawl

60 single unders

*Score total reps completed.

Monday 7/6

WARM UP

20 cat/cows

20 bird dogs

3 rounds:

10 PVC snatch balance + oh squat

10 hanging shrugs

10 calorie row

SKILL

EMOM 10:00:

Hi hang snatch + mid hang snatch + low hang snatch

*Technique focus. Build to medium.

WORKOUT OF THE DAY

2007 Hopper WOD

For time:

1000 meter row

5 rounds:

25 pull ups

7 shoulder to overhead

RX: (135/95)

*Muscle endurance test for grip and shoulders. Coach athletes to be conservative on their first round of pull ups. 20:00 time cap.

Hybrid

SKILL

Back squat

5 x 5

WORKOUT

6 rounds for time:

15 wall balls

20 meter walking lunge

15 burpees

20 meter farmers carry

*30:00 time cap.

Sunday 7/5

TBD

Saturday 7/4

Happy 4th of July

Friday 7/3

WARM UP

Tic-Tac-Toe

SKILL

Athlete choice

*10:00 practice

WORKOUT OF THE DAY

6 rounds for time with partner:

400 meter run

15 burpees over bar

10 deadlifts

RX: (225/155)

55+: (185/125)

Lv2: (275/185)

*Not quite a sprint, but keep the pace faster than usual. Alternate completed rounds with partner. 30:00 time cap.

Thursday 7/2

WARM UP

3 rounds:

10 muscle snatch

10 oh squats

10 push press

SKILL

N/A

WORKOUT OF THE DAY

Oly Testing (Rest as needed between efforts)

20:00 to establish 1RM snatch

20:00 to establish 1RM clean and jerk

Hybrid

SKILL

Deadlift

5 x 5

WORKOUT

5k row for time

*E3MOM including first round, complete 10 alternating step ups