WOD: Week 7/5-7/10
Hope you had a Happy Fourth of July, everyone!🎆
We’re taking Monday, July 5th off for a much-needed rest day. See you on the 6th!
SATURDAY, 7/10
WOD #1: On a running 30:00 clock:
With a partner, waterfall start: 9-6-3 reps, for time of:
WOD #2:
3-6-9 reps, for time of:
Squat Clean Thruster, 115/75 lbs
Burpee Box Jump Over, 24/20 in
WOD #3:
In any remaining time establish a heavy set of:
3 Power Cleans + 3 Thrusters
FRIDAY, 7/9
WOD #1:
1 Snatch Balance + 4 Sotts Press 1-1-1-1
Power Snatch 3-3-3-3
WOD #2: Back Squat 2x1, 1x1+
THURSDAY, 7/8
WOD #1:
20 rounds of:
Max rep Row Calories, 20 secs
Rest 40 secs
WOD #2:
As many rounds as possible in 8 mins of:
40 Double Unders
5 Toes-to-bar
WEDNESDAY, 7/7
WOD #1:
For time:
Run, 1.5 mi
40 Push Press, 95/65 lbs
35-50 Row Calories
30 Push Press, 95/65 lbs
WOD #2: Optional
3 sets for max time:
Pull-up Bar Hang
TUESDAY, 7/6
WOD #1:
Strict Press: 2x5, 1x5+
Same weight across all sets. As many reps as possible on the last set.
WOD #2:
Deadlift: 2x1, 1x1+
Same weight across all sets. As many reps as possible on the last set.
MONDAY, 7/5
CLOSED — Happy Fourth of July!