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Wod

Monday July 6, 2020

Weightlifting

Power snatch
3-3-3-3-3
*touch and go

‘Ronda’

For time (16 cap)
21-18-15-12-9-6
Row
Snatch 75/55

 

Home WOD

For time
40-30-20-10
Dumbbell snatch (alternating arms)
*200 Meter runs between rounds

 

Weekly Overview

Monday we start off with rowing and snatching.  Tuesday we’ll have wall balls, box jumps and deadlifts. Wednesday will see burpee pull ups and some kettlebell swings.  Thursday we continue our rowing progressions, this week is 6 rounds of  750M with 2:30 rest.  Friday is a strength day with some squats and strict press.  Saturday will be some double unders, thrusters and running.

Sunday July 5, 2020

Mobility Class at 10Am

Mobility and Maintenance

1-2 Thoracic Mobility drills and Stretches 5-10 minutes.
1-2 Upper Extremity Mobility drills and Stretches 5-10 minutes.
2-3 Lower Body Mobility drills and Stretches 10-12 minutes

Saturday July 4, 2020

‘Jack’

AMRAP 20
10 Push press 115/80
10 Kettlebell swings 53/35
10 Box jumps 24/20

 

 

Home WOD

AMRAP 15
10 Single arm push press
10 Kettlebell swings
10 step ups

Friday July 3, 2020

‘Freedom’

AMRAP 13
1 power clean 225/155#
7 bar facing burpees
7 pull ups
6 wall balls 20/14

 

 

 

Home WOD

AMRAP 13
10 Squats
8 Single arm DB power cleans
10 Lunges
8 Single arm DB power cleans

Thursday July 2, 2020

Midline

Every 90 seconds for 3 sets
10 Second hollow hold
10 V-ups
10 Jack Knives
10 Second hollow hold

‘500 hundo’

8 Rounds of
500/400 Meter row
Rest 2 minutes

 

 

Home workout 

10 Rounds
10 sit ups
10 push ups
Rest 1 minute 

Wednesday July 1, 2020

Strength

Back Squat
Build to heavy triple for the day.

‘Back to Back’

For time (18 cap)
15 Back squat at 85% of your heavy triple weight
1 Mile run
15 Back squats

Home WOD

For time
1 mile run
100 Burpees
1 mile run