WOD

July 10 - 16

Monday

July 10, 2017

For Time

30 Toes To Bar

30 Box Jump Overs (24/20”)

15 Ring Dips

60 Cal Row

15 Ring Dips

30 Box Jump Overs (24/20”)

30 Toes To Bar

Tuesday

July 11, 2017

Strength

3 Position Snatch (top down)

@50/60/70/75/70% of 1RM

Jeremy

21-15-9

Overhead Squat (95/65)

Burpees

Wednesday

July 12, 2017

Strength

Kipping Hand Stand Push Up

Max Rep Set

Conditioning

E2MO2M x 5

10 Kipping Hand Stand Push Ups

8 Dumbbell Front Rack Lunge (50×2/35×2)

6 Dumbbell Power Clean (50×2/35×2)

Each round for time

Thursday

July 13, 2017

Teams of 2 (Co-Ed)

Synchro

For Time

25 Toes to Bar

50 Burpees

25 Pull Ups

50 Kettle Bell Swing (53/35)

25 Pull Ups

50 Burpees

25 Toes To Bar

30-Minute Cap

Friday

July 14, 2017

Skill

Pistol

Beginner:

Pistol Negatives

3×10 Each leg

Intermediate:

Lateral Box Step ups (*free leg stays off the ground)

3×10 Each Leg

Advanced:

3×10 each leg

15 Minutes

Conditioning

EMOMx4

8 Power Clean And Jerks (135/95)

Rest 2:00 then,

EMOMx6

5 Power Snatch (135/95)

Saturday

July 15, 2017

Bradshaw

10 Rounds For Time

3 Hand Stand Push Ups

6 Deadlifts (225/155)

12 Pull Ups

24 Double Unders

30 Minute cap

Sunday

July 16, 2017

Bench Press

15 minutes to a 10RM

Single Arm Kettlebell DT

5 Rounds For Time:

12 Suit Case Deadlift (Right Arm)

9 Kettle Bell Clean (Right Arm)

6 Kettle Bell Push Press (Right Arm)

12 Suit Case Deadlift (Left Arm)

9 Kettle Bell Clean (Left Arm)

6 Kettle Bell Push Press (Left Arm)

Men:53lbs                 Women:35lbs

18 Minute Cap









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