• Tuesday, July 16

    Strength:

    Strict Press
    10mins to work up to a heavy single
    - 2mins rest -
    Then max set at 75% of what you hit

    WOD:

    400m run
    10 dB push press/side (20 total) 53/35
    9 bar mu
    400m run
    10 dB push press/side (20 total) 53/35
    6 bar mu
    400m run
    10 dB push press/side (20 total) 53/35
    3 bar mu

    * Every break on bar mu 5 burpee penalty on the spot
    * Mod with c2b, pull-ups, ring rows X 3 (27,18,9) same burpee penalty for coming off bar or rings

    Midline:

    Hip Extension
    3×15

  • Monday, July 15

    Strength:

    Deadlift- Every 2mins

    Set 1: 1@80%
    Set 2: 1@85%
    Set 3: 1@90%
    Set 4: 1@93%
    Set 5: 1@97%
    Set 6: 1@100+%
    * Bonus set 7 if you hit set 6 1@101%+

    ** All of these are just 1 rep

    WOD:

    1-10
    T2B
    10-1
    alternating dB snatch/side 50/35

    * on 10’s you actually do 20 snatch, on 9’s you do 18…..
    * 10min cap

  • Friday, July 12

    Skill:

    10min EMOM
    Odd: 5 high box jumps
    Even: 1-5 ring MU’s

    WOD:

    100 du’s
    50 wallballs 20/14
    80 du’s
    25 push-ups
    60 du’s
    25 push-ups
    40 du’s
    50 wallballs 20/14
    20 du’s

    Midline:

    Accumulate 60sec L-sit hold on the rings