Friday, July 15
SKILL - GOAT Work Partner WOD - For Time 800m run 8 rope climbs 80 MBSU 20/14 80 DU 400m run 4 rope climbs 40 MBSU 40 DU 200m run 2 rope climbs 20 MBSU 20 DU
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Thursday, July 14
Strength - OHS 5x4 @ 50%,60%, 70%, 80% (perform set every 2 minutes) WOD - 4RFT Rx 400M run 3 Squat Cleans 225/135 6 Burpee over bar 9 Strict Chin Ups L2 400M run 3 Squat Cleans 185/115 6 Burpee over bar 9 Kipping Chin Ups L1 400M run 3 Squat Cleans 135/75 6 Mod Burpee over bar 9 Banded Chin Ups Wednesday, July 13
Strength - Bench Press (90% of 1 RM) WU 3@70% 3@80% 3+@90% WOD Rx 6 HSPU 9 DL 225/155 18 Leg Lifts 36 DU L2 6 HSPU (1 Mat) 9 DL (185/115) 18 Leg Lifts 36 DU L1 6 Modified HSPU 9 DL 135/75 18 Leg Lifts 18 DU Progressions Tuesday, July 12
WOD - Chelsea (30 Min EMOM) 5 Pull-up 10 Push-ups 15 Air Squats Monday, July 11
Strength - Back Squats (90% of 1 RM) WU 3@70% 3@80% 3@90% WOD - 3RFT Rx 10 Power Snatch 135/95 2 LeglessRope Climb 10 Ring Dips 200m run L2 10 Power Snatch 115/75 2 Rope Climb 10 Banded Ring Dips (red or blue) 200m run L1 10Power Snatch 85/45 2 Knotted Rope Climb or 6 Rope pulls 10 Tricep Dips 200m run Thursday, July 7
Strength - Press (90% of new 1RM) WU 5@65% 5@75% 5+@85 WOD - 15 Min EMOM Rx 1st Min (5) Deadlift 315/225 & (20) DU 2nd Min (6) Bar Muscle Ups 3rd Min (Rest) L2 1st Min (5) Deadlift 225/155 & (20) DU 2nd Min (6) Jump Bar Muscle Ups 3rd Min (Rest) L1 1st Min (5) Deadlift 155/95 & (10) DU Progressions 2nd Min (6) Strict or Banded Strict PU 3rd Min (Rest) Double-tap to edit. Wednesday, July 6
WOD - For Time (40) 100 cal row 100 Box Jump overs 24/20" 100 DB Snatch 40/25# 100 T2B ****partition reps as needed Tuesday, July 5
Strength - Deadlift (90% of new 1RM) WU 5@65% 5@75% 5+@85 SWOD A - 3RFT 6 Jerk 185/115 100m run 3 Thruster 100m run Rest 3 min SWOD 2 - For Time 25 Heavy Tire Flips 100m Farmer Carry Run (100/60) Monday, July 4
WOD - (7 Rds)4 Cleans (185/135) 17 Push Ups *****Finish with 76 Wall Balls (20/14) 240 DU Treat this like a HERO WOD. We are honoring everyone that has fallen for us, everyone that helped create America! 7/4 of the year 1776 and 240 years as a country!!! |
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