Month: July 2017

Strength/Skill: Front Squats, 5 x 4, 70%, every 90 seconds Perform 4 Front Squats at 70% of your 1 rep max every 90 seconds for

Strength/Skill: Snatch, touch and go, 5 x 2, every 90 seconds Build up to a heavy set of 2 touch and go snatches WOD: For

Strength/Skill: Rope Climbs (friend does modified) 2 min AMRAP 2 min rest / record score 3 min AMRAP record score WOD: 20 min AMRAP 10

Warm Up: Introduction and General WOD: 6 Round EMOM 10 T2B (Friend Knee Tucks) 10 HSPUs (Friend HRPU, If the friend was here yesterday than

Warm Up: Introductions and exercise review WOD: 26 min Partner AMRAP 2 – 4 – 6 – 8 – 10……. HRPU DB 1 ARM S2O

Strength/Skill: Deadlifts, 4 x 3, 3″ Deficit, every 2 minutes 4 sets of 3 Deficit Deadlifts every 2 minutes See Monday 6.26.17 for last time

Strength/Skill: Back Squats, 3 x 10, @ 55%, every 2 minutes (Friend: Wall Sit for as long as their friend is squatting) WOD: Partner Chipper

Strength/Skill: Deadlifts, 3 x 3, singles, every 2 minutes set 1 at 75%, set 2 at 80%, set 3 at 85% WOD: 3 Rounds Each

Strength/Skill: Snatch & OHS Complex, 4 x 1, every 90 seconds 1 Complex = 1 Snatch + 3 OHSs If you Squat Snatch, it DOES NOT count

Strength/Skill: Clean Pull + Clean Complex, 6 x 1, every minute 1 Complex = 1 Clean Pull + 1 Clean Build up to a heavy