Strength / Skill
SQUAT
Your choice
Front or Back or OHS
3 sets
set 1 50%x 20
set 2 60% x15
srt 3 70% x 10
Metcon
12 Min amrap
10 SDHP 95/65
20 weighted sit-ups 45/25
30 DU
20 k2e
10 S2OH 95/65
Thursday 7/15/2021
Strength / Skill
SQUAT
Your choice
Front or Back or OHS
3 sets
set 1 50%x 20
set 2 60% x15
srt 3 70% x 10
10 min for wod prep
Metcon
4 min AMRAP x 3 rounds
400/300m Row
10 T2B
Max Reps Snatch
rest 2 mins
RD1 Sn 115/85
RD 2 Sn 125/95
RD 3 Sn 135/105
RX+ add 20lb
RX++ add 40lb
Wednesday 7/14/2021
Skill/Stamina
3 rds Jump / Cardio
RD1:Tabata 30/ 30 (a1/a2)
3rds
A1 Jump / A2 Bike
RD2:Tabata 30/ 30 (a1/a2)
3rds
A1 Jump / A2 Row
RD3:Tabata 30/ 30 (a1/a2)
3rds
A1 Jump / A2 Ski
PARTNER WOD
20 AMRAP
50 Air Squats
40 Wall Balls
30 KB Swing
20 HSPU
10 Devil's Press
Tuesday 7/13/2021
Strength / Skill
SQUAT
Your choice
Front or Back or OHS
3 sets
set 1 50%x 20
set 2 60% x15
srt 3 70% x 10
Metcon
3RFT
10 C&J 135/95
20 barbell jump over
30 Row
rx+ 155/105
rx++ 185/125