• Tuesday, July 2

    Strength:

    Deadlift

    Every 90secs for 4 sets
    1 rep @ 97%+

    WOD:

    6 mins

    Row 1000
    Max HSPU

    - Rest 3 -

    6 min AMRAP

    5 box jumps 36/30
    5 push press R 50/35
    5 OH Backstep lunge R
    5 push press L
    5 OH backstep lunge L

    Midline:

    Tabata
    Side planks

    * 4 each side alternating

  • Friday, June 28

    Strength:

    A)
    3min EMOM (3 sets)
    Snatch grip sots press x 5 reps

    3min EMOM (3 sets)
    Tall snatch x 3 reps

    B)
    Every 2 minutes (8 sets):
1 Snatch + 1 ohs
    * 2sec pause in Bottom of snatch and bottom of ohs

    Set 1 @ 65%
    Set 2 @70%
    Set 3 @ 75%
    Set 4 @80%
    Set 5+6@85%
    Set 7+8@90%

    WOD:

    5-10-15-20-25-20-15-10-5
    Thrusters 65/45

    * sets must be unbroken or start over st behind of set until completed unbroken
    * No dropping the bar

  • Thursday, June 27

    Skill:

    10min EMOM
    Odd: 5 high box jumps
    Even: 2-5 ring mu’s

    WOD:

    Row 800m
    Highbury Hill Run
    50 burpees
    Highbury Hill Run
    Row 800m