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WEEK of WOD's 7.10.17 - 7.15.17

MONDAY, JULY 10th

A. Deadlift

Set 1 – 3 reps

Set 2 – 2 reps

Set 3 – 1 rep

Set 4 – 3 reps

Set 5 – 2 reps

Set 6 – 1 rep

Start around 80% and end around 100%

B. Three rounds for time of:

20 Calories of Assault Bike

15 Toes to Bar

10 Single-Arm Dumbbell Snatches (50/35 lbs)

TUESDAY, JULY 11th

A. Eight sets of:

Back Squat x 2-3 reps @ 30X1

(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B. Complete rounds of 21, 15, and 9 reps of:

Strict Handstand Push-Ups

Push Press (135/95 lbs)

Push-Ups

WEDNESDAY, JULY 12th

A. Four sets of:

Push Press x 3-5 reps @ 70-80%

L-Sit Tuck to Extension x 7-10 reps @ 1212

B. Complete as many rounds and reps as possible in 8 minutes of:

3 Thrusters (135/95 lbs)

6 Pull-Ups

12 Kettlebell Swings (32/24 kg)

THURSDAY, JULY 13th

A. Five sets of:

Hang Snatch + Snatch (build up)

Tall Box Jumps x 1.1.1.1.1

B. Three rounds for time of:

400 Meter Run

15 Overhead Squats (135/95 lbs)

FRIDAY, JULY 14th

In teams of two, partners alternate rounds to complete five sets each of:

300 Meter Row

10 Dumbbell Man-Makers (50/35lbs)

Man-Makers = Row left, Push-Up, Row right, Power Clean, Push Press

SATURDAY, JULY 15th

In teams of three, alternate rounds to complete 10 rounds each for time of:

3 Front Squats (heavy, and taken from the floor)

6 Burpees Over the Barbell

12 Kettlebell Swings (heavy)