WOD: “For Time” -Fri 7.10.15
Strength: Deadlift 10×3, 65%,EMOM, Drop and Reset every rep. Fast Cycle Time WOD: “For Time” Part A: Every 3 min for 12 minutes of 75
Strength: Deadlift 10×3, 65%,EMOM, Drop and Reset every rep. Fast Cycle Time WOD: “For Time” Part A: Every 3 min for 12 minutes of 75
Strength: Power snatch 3×1 @80%, 4×1 @90% (12 min on the clock) WOD: 3RFT Run 400m 21 SDHP (115/75) 21 HSPU Rest 1 minute after every round 25
Strength: Back Squat, 5×5, 75%, every 90 sec (0, 1:30, 3, 4:30, 6) WOD: 10 Min AMRAP 1 Rope Climb 12 Wall Balls (20/14) 12
Skill: 7×1, Power Clean to Push Jerk, 12 minutes *record highest weight completed WOD: EMOM 16 OHL Steps 45/25lbs plate (1 for 1) 20 Chest
Skill: Dumbbell Strict KB/DB Press, 5×4, Every 90 seconds (0, 1:30, 3, 4:30, 6) *warm up to a heavy set of 4 then start 5×4.
4th of July, July 4th For Time: “1776” 1000M Row/Run 100 Jumping Pull Ups 100 Single Jump Ropes 45 Wall Balls (20/14) 100 Singles 40
Skill: Deadlift SPEED work 10×3 @60% – Drop and reset each rep WOD: Partner Challenge Part A: AMAP: Shoot Throughs (switch every 5 reps) Keep a running
Warm Up: Warm up to 85% Snatch WOD: For Time For Time: On a continuously Running Clock a. 100 Double Unders, 50 Chest to Deck Push