29 July WOD

Strength: 7×2 hang squat snatch
(R,B,W)

WOD:
21-15-9 Complex

For time:
8 deadlifts, 155 lb.
7 cleans, 155 lb.
6 snatches, 155 lb.
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts, 155 lb.
5 cleans, 155 lb.
4 snatches, 155 lb.
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts, 155 lb.
3 cleans, 155 lb.
2 snatches, 155 lb.
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

*we will discuss multiple scaling options for weight and pull-ups/CTB/bar MU

28 July WOD

Strength: 12min to find 1rm back squat

WOD:
Double Grace

For time:
135/95 clean and jerk, 60 reps

*scale volume and weight accordingly

25 July WOD

Strength: 9@55%, 7@65%, 5@75%, 3@85% of 1rm Front Squat
(R,B,W)

WOD:
(R)
5 rounds
6 front rack lunge steps (135/95)
15 bar facing burpees

(B)
5 rounds
6 front rack lunge steps (115/95/75/65/55)
15 bar facing burpees

(W)
3/4 rounds
6 front rack lunge steps
15 bar facing burpees

24 July WOD

Strength: 7×1 clean pull+1 hang squat clean+1 front squat

WOD:
(R)*
Triple 3

For time:
Row 3,000 meters
300 double-unders
Run 3 miles

(B)
Row 1500 m row
150 double unders/450 singles
1500 m run

(W)
750 m row
225 singles
800 m run

*if you choose red please allow time to complete WOD.

23 July WOD

Strength: 4×3 strict press
(R,B,W)

WOD:
Overhead squat 1-1-1-1-1-1-1 reps

(R,B,W)

*extra work
AMRAP in 7 min
50 ft burpee to broad jump
50 ft farmers carry AHAP

22 July WOD

Strength: 7×1 snatch pull+1 hang squat snatch/or power snatch (if having issues getting under the bar) + 1 Overhead squat

WOD:
(R,B)
5 rounds for time of:
225/155 deadlifts, 10 reps
20 wall-ball shots 20/14lb ball

(W)
3/4 rounds for time of:
10 deadlifts
20 wall-ball shots

21 July WOD

Strength: 9@55%, 7@65%, 5@75%, 3@85% of 1rm Front squat

WOD:
(R,B)
200 m run
25 squats
250 m row
25 push-ups
200 m run
25 squats
250 m row
25 push-ups
200 m run
25 squats
250 m row
25 push-ups

(W)
200 m run
25 squats
250 m row
25 push-ups
200 m run
25 squats
250 m row
25 push-ups

Follow

Get every new post delivered to your Inbox.

Join 786 other followers

%d bloggers like this: