Wods July 9th – 13th

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Monday July 9th

LIFT Back Squats 3×3 @ 80%,85%,90%

METCON

“Jackie”

1000 meter row

50 Thrusters #45

30 Pullups

Week 2 of our heavy squat progression. This type of lifting causes us to recruit more muscle fibers at a faster rate(% above 80% 1-3 reps) and doesn’t tend to cause muscle soreness. We finish with a CF classic. Hit the row at 85%. If you go too fast, you will pay!

This is a great way to start the week. Heavy squats then a sprint metcon. Jackie is only the bar for 50 reps.

 

Tuesday July 10th

SKILL -DU’s

METCON 7 RFT

– 40 Du’s

– 50 Meter SOL Walk 50/35

– 15 Burpees


Yesterday was heavy. Today we work endurance. We will spend a good deal of time trying to improve everyones DU as well as mobilizing the ankles.

 

Wednesday July 11th

LIFT

3x6reps clgrp Bench @75%
Superset with 8 Strict chinups

METCON

EMOM 5

3 reps -Strict Press+Push Press 115/85

Rest 2 Mins

EMOM 4

2 rep – Push Press + Jerk 125/105

Rest 2 Mins

EMOM 3

2 rep – Jerk 135/115

 

Thursday July 12th

E2MOM x 12 MIN

1 Power clean+3FS
METCON 4rds

7 Front squats115/75

50 Meter Heavy Farmer Carry 53/35

10 box jump overs 24/20

50 Meter Heavy Farmer Carry

4 wall walks

We will work up to a heavy 3 FS from the floor. Picking it up this way also allows us to train power cleans. The workout is meant to be a sprint. The weight should be light and unbroken. Control the breathing in the farmers carry and stay smooth in the wall walks.

Friday July 13th

LIFT

Deadlifts

– 5×5 all deadstop @75%

METCON
15 min AMRAP
15 cal bike/row
10/7 ring Dips
12 Ball slams 40/30

Don’t go past 75% DL is a movement that doesn’t need to be taken to max effort very often. Deadstop have more carryover pulling power from the floor. The goal for the wod is to hold a steady pace. Scale the dips so they can be done in 2 sets if absolutely necessary.

Saturday July 14th

Teams of 2

Run 800 Meter

Rest 1 Min

2 RFT

20 Power Snatch 105/75

20 OHS

20 T2B

20 GHD/ABMAT