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Monday, July 31
Strength - (Snatch Complex) Work up to a heavy complex Squat Snatch, OHS, Hang Squat Snatch WOD - 10 Min EMOM Rx 5 HPC 135/95 25 DU L2 HPC 115/75 25 DU L1 HPC 85/45 25 DU Progressions / 75
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Friday, July 28
Partner WOD - For Time 100 Cal Ass 2 Rope Climb 200 Cal Row 2 Rope Climb 300 DU 2 Rope Climb 400m run together 2 Rope Climb ***split Reps evenly Wednesday, July 26
Strength - Bench Press Work up to a heavy set of 3 WOD - 4RFT 50 DU 10 Squat Snatch 135/95 L2 115/75 L1 100 singles 10 Power or Squat Snatch 85/45 Tuesday, July 25
Strength - Deadlift WU 5@70% 3@80% 1@85% 1@90% 1@95% WOD - For Time 20 T2B 20 DB Deadlift 100/70 800m run 20 T2B 20 DB Cleans 100/70 800m run 20 T2B 20 DB Thrusters 100/70 800m run Monday, July 24
Strength - Back Squat WU 5@70% 3@80% 1@85% 1@90% 1@95% WOD - 12 min AmRap 5 Strict Pull-ups 10 HR Push-ups 15 Air Squats 100m run Friday, July 21
WOD 1 -2RFT 22 DL 225/155 22 HSPU Rest 5 WOD 2 - 2RFT 75 DU 75 Situps Skill/Strength - GOAT Work or LIFT of choice Thursday, July 20
Skill - HS Walk, HSPU, Progressions WOD - 3RFT 400m run 20 AAB 20 Wall Ball 30/20 Wednesday, July 19
Strength - Work up to a heavy complex of (1) Power snatch (1) OHS (1) Hang Squat Snatch WOD - Franzilla 21.15.9 21 Thrusters 95/65 21 Pull-up 15 Thrusters 115/75 15 C2BPU 9 Thrusters 135/95 9 Bar Muscle Ups Tuesday, July 18
Skill - Muscle up / progression WOD - 3RFT 400m run 21 Burpee Box Jumps 24/20" 31 Sit-ups 51 DU |
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