This Week’s WODs – CrossFit Aspire

Monday, July 30th

“Bear Complex”
7 Touch-and-go sets of…
Power Clean
Front Squat
Push Press
Back Squat
BTN Push Press

Tuesday, July 31th

Every minute on the minute for 10 minutes:
Perform 1-3 Muscle-ups or 1-5 Pull-ups

Elite: Muscle-ups / L-sit Pull-ups
Advanced: Strict and/or weighted
Intermediate: Kipping
Beginner: Ring Rows

“Task Priority Fight Gone Bad – ish”
3 Rounds
20 Wallballs (20/14)
20 KB Swings (53/35)
20 Box Jumps
20 Push Presses (75/55)
20 Calorie Row
– 1 min Rest
– Scale to 15 reps

Wednesday, August 1st

Back Squat 6

“Boat Race”
3 Rounds
500m Row
400m Run
Rest 3:00 between rounds

Thursday, August 2nd

Every :60 sec x 5
Snatch Pull + Power Snatch
– Keep these LIGHT
– Work on finishing your pull
Every :60 sec x 7
Power Snatch

AMRAP in 15
7 Hang Power Snatches (75/55)
7 Burpees
7 Hang Power Snatches
21 Double Unders
– rest :30 sec

Friday, August 3rd

Push Press 3

21 Front Squats
200m Run
21 Push Presses
200m Run
15 Front Squats
200m Run
15 Push Presses
200m Run
9 Front Squats
200m Run
9 Push Presses
200m Run

Saturday, August 4th

Dead-stop Deadlift 3

5 Rounds
5 Deadlifts @ 60%
10 Push-ups
15 Air Squats
20/15 Cal Row
– Rx+ 275/175

Extra Credit

Gymnastic / Skill
Bar MU Skill Work
3-5 Rounds
5 Kip Swings + 3 Hips to Bar + 1 Bar MU attempt

Watch these!
http://gymnasticswod.com/content/bar-muscle-progression-pt1
http://gymnasticswod.com/content/bar-muscle-progression-pt2
http://gymnasticswod.com/content/bar-muscle-progression-pt3

Endurance
With a Partner, share
125 Calorie Row
100 Calorie Bike
75 Calorie SkiErg

Barbell
OTM 10 x 1
Hang Clean + Front Squat
@ 75% of 1RM Clean

Abs / Core
10 Strict Toes to Bar
15 Kipping Toes to Bar
20 V-ups
25 Medball Sit-ups
30 Sit-ups

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