Month: July 2019

Warm Up: – In a 10 min window:

Run 400m

AMRAC remaining time

5 jefferson curls

5 int/ext + wrap around R/L

10 plate lift-offs

WOD: – OHS

5 – 5 – 5 – 5 – 5

Accessory: – 6 x 100ft push sled sprints

Bosco’s Last WOD @ Catamount

Warm Up: – 3 rounds or 15 min

90 sec row/bike

3-way hip stretch

20 banded goodmornings

5 front-to-back thrusters w/rack stretch

WOD: – “Kalsu”

For Time

100 thrusters @ 135/95

EMOM 5 burpees

Warm Up: – In a 8 min window

400m run

10 single Mtn climbers w/2 sec stretch

5 inch worms w/2 push ups each

5 front to back leg swings + 5 lateral swings

10 PVC passthoughs

WOD: – 4 rounds for time

21 kb swings @ 70/53

15 goblet squats @ 70/53

9 box jumps @ 30/24

Accessory: – Accumulate 3 min HS hold

Warm Up: – Coach preference

Equip: wallball, blue band

WOD: – 3 rounds for time

12 strict ring dips

24 T2B

36 wallballs @ 20/14

Conditioning: – Perform 200m x 3

1:1 work/rest ratio

Followed by a 400m cool down jog/walk

Warm Up: – Row 3 min

—barbell warmup—

WOD: – EMOM 16

Odd: 5 deadlift @ 70-80%

Even: 5 deficit HSPU

Accessory: – Midline march

Warm Up: – 15 min coach-led

Equip: jump rope, rower

WOD: – 3 rounds for time:

15 bar muscle ups

75 DU

Rest 5 min, then complete:

1000m row

Warm Up: – 2 min row/run/bike

— Barbell warmup —

WOD: – For Time

“Johnny Cage”

1200m run

60 squat cleans @ 95/65

800m run

40 power cleans @ 135/95

400m run

20 push jerk @ 185/135

Warm Up: – AMRAC 7

30 sec Bike

30 sec Jump rope

30 sec 3-way hip stretch

10 banded seated rows

WOD: – AMRAP 20

500m row

400m run

30 box jumps @ 30/24

Accessory: – 2 rounds NFT

100m front rack/OH carry

100m farmers carry

100m dball hug @ 80/60

Warm Up: – 3 min row/run/bike

Equip: medball & jump rope

WOD: – 3 rounds for time:

50 wallballs @ 20/14

50 burpees

50 DU

Cool Down: – Foam roll 60 sec each leg:

IT band

Calves

Hamstring/Glute

Warm Up: – 3 rounds OR 8 min

200m run

5 burpees

10 PVC OHS

WOD: – “Hullabaloo”

For Time

40 pistols

40 kb swings @ 53/35

40ft HS walk

30 pistols

30 kb swings @ 53/35

30ft HS walk

20 pistols

20 kb swings @ 53/35

20ft HS walk