WODs July 20th – 26th

jerk

SUNDAY

Sunday Fun Day!

MONDAY

WOD:

STRENGTH:

Back Squat
3×2 @ 120% of 5RM, E4MOM

CONDITIONING:

10 x 50m Hill Sprint

TUESDAY

WOD:

STRENGTH:

Every 90 seconds for 10 rounds:
1 Bear Complex with Jerks (clean + jerk + back squat + behind the neck jerk)
*Scored by heaviest weight performed for 3+ rounds.

CONDITIONING:

12 min EMOM
10 Kettlebell Swings @ 53/35 lb
5 Burpees

WEDNESDAY

WOD:

CONDITIONING/STRENGTH

With a running clock:
In 10 minutes perform
3 rounds for time:
Run 200m
10 Hang Power Snatch @ 95/65

-then-

10 min to find 3RM Over Head Squat (from rack)

-then-

3 rounds for time:
Run 200m
20 Wall Ball Shots @ 20/14

THURSDAY

WOD:

CONDITIONING:

Partner WOD
15 min AMRAP:
P1: 200m Row
P2: ME Pushups

*Switch partners every 200m

*Scored by total pushups

STRENGTH:

*Not for time
20 weighted pullups
30 strict pullups
20 kipping pullups

*partition into sets as needed

FRIDAY

WOD:

STRENGTH:

Deadlift

Find a 1RM

SATURDAY

WOD:

SKILL:

15 minutes working on the following drill:
Handstand Walk to wall + 3 Handstand Pushups
*Increase distance to wall with proficiency. Scales available for all abilities.

CONDITIONING/STRENGTH:

15 min AMRAP
10 Dumbbell Squat Snatch @ 50/35 lbs (5 left, 5 right)
50 Double Unders

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