• Thursday, July 19th

    Skill:

    8 min EMOM
    Min1: 1-2 Rope climbs
    Min2: 3 high box jumps

    WOD:

    Highbury hill run
    30 Russian KB swings 70/53
    30 Burpee over KB
    Highbury hill run
    20 Russian KB swings 70/53
    20 Burpee over KB
    Highbury hill run
    10 Russian KB swings 70/53
    10 Burpee over KB

    Midline:

    Accumulate 90sec ring hold

  • Wednesday, July 18th

    Strength:

    Back squat

    Every 2:30 for 4 sets
    4 back squats @ 80%

    *use 1rep from last week

    WOD:

    3 rounds
    7 squat cleans 155/110
    14 t2b

    * from ground

    Midline:

    Hip extensions
    3×15
    Kb side bends
    3×20/side

  • Tuesday, July 17th

    Strength:

    Bench Press
    5 @ 65%
    5 @ 70 %
    5+@ 75%
    * 3 warmup sets before 1st working set (5-5-3)
    * Last set is a max out set so go to failure

    WOD:

    3 rounds
    8 hang snatch 125/85
    20/17 CAL row
    *partners start on opposite movements and switch when both are completed and continue until 3 round each are finished

    Then right into:

    3 rounds
    10 push press 125/85
    20/17 CAL row
    *partners start on opposite movements and switch when both are completed and continue until 3 round each are finished

    Midline:

    3 x 60sec weighted plank
    60sec rest between rounds