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WEEK of WOD's 7.2.18 - 7.7.18

MONDAY, JULY 2nd

A. 12:00-27:00

Back Squat 531

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible at 95%

Complete 3 sets of 15 Reverse Snow Angels between working sets ONLY as Active Recovery

B. 35:00-47:00

For Time:

60 Double Unders (120 SU)

30 DB Snatch (50/35lbs)

30 Pull-ups

40 Double Unders (80 SU)

20 DB Snatch

20 Pull-ups

20 Double Unders (40 SU)

10 DB Snatch

10 Pull-ups

Goal Time: 7-12min

Scale to: 60/40/20 SU and 15/12/9's

TUESDAY, JULY 3rd, NO 6pm Class TONIGHT!

A. 12:00-25:00

Shoulder Press 531

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible at 95%

Complete 3 sets of 10 Kneeling Pelvic Tilts between working sets ONLY as Active Recovery

B. 35:00-60:00

"Operation Red Wings"

4 Rounds for Time:

3 Bear Complex (135/95lbs)

200m Run

8 Bar Facing Burpee

200m Run

8 Thrusters

200m Run

* Bear Complex must be broken into Power Clean > Front Squat > Push Jerk > Back Squat > Behind Neck Push Jerk, no Thruster variations allowed

Goal Time: 20-25 minutes, 5-6 min per round

Scale to: 2 Bear Comp/ 100m/ 5 Burp/ 100m/ 5 Th/ 100m

WEDNESDAY, JULY 4th

HAPPY 4th of JULY

Open Gym ONLY today

8am-12pm

THURSDAY, JULY 5th

A. 12:00-27:00

Deadlift 531

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible at 95%

Complete 3 sets of 5 Open Book per side between working sets ONLY as Active Recovery

B. 35:00-51:00

In 4 minutes, complete the following...

400m Run

15 Box Jump Overs (24/20")

Max Reps Push Press (115/75lbs)

Rest 2 minutes in between sets and complete a total of 3 sets.

Reps Goal: 20-25 per round, scale up load if needed to reach reps goal

Scale to: 200-300m Run/ 10 BJO

FRIDAY, JULY 6th

A. 12:00-27:00

Bench Press 531

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

5 reps @ 75%

3 reps @ 85%

1+ OR As many reps as possible at 95%

Complete 3 sets of 5 of Goblet Squat @ 42X1 tempo between working sets ONLY as Active Recovery

B. 35:00-53:00

With a partner, alternate movements, completing as many rounds as possible in 18 minutes:

3 Strict Handstand Push-ups

6 Toes to Bar

9 Push-ups

12 Russian Kettlebell Swings (32/24kg)

15 Calorie Row

Rounds Goal: 10+ Rounds

SATURDAY, JULY 7th

For Time:

50 Power Clean and Jerks (95/65)

On the Minute – 5 Toes to Bar

Rest until the Clock Reaches 15 minutes, then complete...

For Time:

25 D Ball or Sandbag Cleans (150/100lbs)

On the Minute – 5 Burpees