Skill Work
SQUAT
Your choice
Front or Back or OHS
3 sets
set 1 50%x 20
set 2 60% x15
srt 3 70% x 10\
WOD
4RFT
10 DB snatch (5R then 5L)
10 lateral burpee over db
10 cal bike
Friday 7/9/2021
Skill Work
Back Squat
5x3 - build load
5 sets of 1 Sn balance + 1 OHS
WOD
For Time
Ladder Down
A: 10-1 - OHS 115/85
B: 10-6 -1 rope climb
5-1 - 200m run
IE: 10 rounds:
rd 1: 10 ohs, 1 rope
rd 2: 9 ohs, 1 rope
rd 3: 8 ohs, 1 rope
rd 4: 7 ohs, 1 rope
rd 5: 6 ohs, 1 rope
rd 6: 5 ohs, 200m run
rd 7: 4 ohs, 200m run
rd 8: 3 ohs, 200m run
rd 9: 2 ohs, 200m run
rd 10: 1 ohs, 2oo run
rx+ 135/105
Thursday 7/8/2021
Strength / Skill
8 Min emom
1 + DL + 1 Hang Clean
then, 1 power clean + 1 jerk
WOD
Death by C&J
20 min EMOM
Death by C&J
suggested weights:
95/65 SC/Masters RX
115/75 SC/Masters
135/95 RX
155/105 RX +
1 emom then + 1 each min
if unable to complete a rd then start over
Wednesday 7/7/2021
Skill Work
5 rds tabata 30/30
DUs
PARTNER WOD
3 wods - 6min amraps
sprint ygig
5 t2b
6 SKI
5 hspu
8 row
5 Box Jump
6 Bike