WODs July 13th – 19th

partner carry

SUNDAY

Sunday Fun Day!

MONDAY

WOD:

STRENGTH:

Back Squat
3×3 @ 115% of 5RM, E4MOM

CONDITIONING:

6 min AMRAP :
7 Lateral Over the Box Jumps @ 20”/20”
10 Russian Kettlebell Swings (2+/1.5+ pd)

Tuesday

WOD:

CONDITIONING:

Three 10 min rounds of:
Run 800m
Rope Climbs 4 for men/3 for women
ME Row for calories

*Scored by total calories. Write down calories each interval because rower will reset.

WEDNESDAY

WOD:

CONDITIONING:

“Holbrook”
10 Rounds for time:
5 Thrusters @ 115/80 lb
10 Pullups
100m Run
-rest 1 min-

Compare times to June 12th!

THURSDAY

WOD:

STRENGTH:

15 min to find a 1RM Snatch

CONDITIONING:

“Isabel”
30 Snatches for time @ 135/95 lb

*(power or full snatch acceptable)

FRIDAY

WOD:

STRENGTH:

Deadlift 1×1 @ 100%

-then-

E2MOM 2 min (2 sets)
3 reps @ 70%

-then-

15 min to find a 2RM Pause Clean

*pause 3 sec in hang position.
*drop bar between reps
* Stick to the percentage and don’t get greedy. Next week we find a 1RM Deadlift and you can go hog wild.

SATURDAY

WOD:

“Viking Raid”
Rules:
1. I won’t tell you anything about it–except that anybody can do it.
2. It’s awesome.
3. Bring a change of clothes for when you’re done.

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