WODs July 30 – August 4

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Monday 30 July
Find 1RM Back Squat

12 min AMRAP
10 cal bike/row
10 RKBS 70/53
10 Goblet squats
10 TTB

 

It’s that time, today we see all our effort pay off with our 1 RM Back Squat. Make sure to get some good warmup reps in before going all out.

Tuesday 31 July
Pull Up Skills

1-10
Power Cleans 185/125
Chest to Bar Pull Ups

Todays skill is Pullups! Whether you want to focus on strict or get some coaching for your kip today is the day.

Wednesday 1 August
3x
Close Grip Bench Press x 10
15 GHD Sit Ups

4 Rounds for Time
250m Row/.3 bike
6/6 KB Snatch 53/35 (from hang)
7 ball slams
12 Jumping lunges

Todays Metcon is meant to be a burner. Try to work through all 4 rounds without taking much of a break.

Thursday 2 August
3x
5 Man Makers 40/25
10 Ring Dips

4 Rounds
400m Run
15 Burpees
50m Front rack carry 1×70/53 KB

The strength portion today may take a few minutes so the work capacity we wanted short and sweet. Another 4 rounder but its a perfect amount of rounds to push our HR without going into full fatigue.

Friday 3 August
2 Deadlift EMOTM x 8 min
60-80% all dead stop

10 Deadlifts 225/155
50 Double Unders
8 Deadlifts 245/175
60 Double Unders
6 Deadlifts 275/185
50 Double Unders
4 Deadlifts 315/205
50 Double Unders
2 Deadlifts 335/225

The EMOM is meant to be a warmup for our glutes and hammies. This will be the primer for the deadlift metcon to follow. Throughout the workout the reps will go down but pay attention to the weights as they do get heavy. Make sure you are able to hit all your deadlifts safely and with perfect form each time.

Saturday 4 August
Run 1 Mile

Then…

CHIPPER
60 Air Squats
50 Abmat Situps
40 Pullups
30 Pushups
20 Toes to Bar