2021-07-12
MONDAY, JULY 12th
strength:
Push press to heavy single in 10 minutes
Back squat 5×5 building across sets
WOD:
Run 800M
5 Muscle Ups
50 DU
Run 400 M
4 Muscle Ups
40 DU
Run 800 M
3 Muscle Ups
30 DU
Run 400
2 Muscle Ups
20 DU
TUESDAY, JULY 13th
strength: 3 position snatch (hip, knee, floor) + ohs
Emom x 6 min one unbroken set of pu/c2b/mu. Pick number you can maintain across emom
WOD:
EMOM 12 Minutes (Every Minute on the Minute Complete the complex)
3 Power Clean/ 3 Front Squat/ 3 S2OH
WEDNESDAY, JULY 14th
strength: 12 minutes to find max for complex clean + 2 hang clean + jerk
Ring dips 4 sets of 5,4,3,1 increasing weight as able
WOD:
AMRAP 5
6 Box Jump Overs
6 DB Thrusters
Rest 3 Minutes
AMRAP 5
6 Box Jump Overs
8 Wall Ball
Rest 3 Minutes
AMRAP 5
6 Box Jump Overs
50 Ft DB walking lunges
THURSDAY, JULY 15th
strength: Bench 3×8 building across sets
Front squat find heavy triple in 10 minutes
WOD:
21-18-15-12-9-6-3
KB Swings
Sit ups
Run 200m after each round
FRIDAY, JULY 16th
strength: Deadlift 5×3 building across sets
5-10 Toes to bar between sets
WOD:
Partner Workout (You go I go)
12 Min AMRAP
7 Burpees
6/4 Cal Bike
3 Right Arm DB Hang Clean and Jerk
3 Left Arm DB Hang Clean and Jerk