WODs for the week July 2nd to July 8th!!

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 In WOD

Monday 

Closed

 

Tuesday

Buy in – EA warm up

A) Front Squat 7×5 up to 84%

B) RDL 3×8 @ moderate weight

Metcon –  4 min on 1 min rest x 3 sets

12/10 Cal Row

12 KBS 70/53

12 Box Jump Overs

 

Wednesday 

Buy in – 3 rounds 200m Run/ 10 Zombie Squats / 5 YTWA’s / 10 Jump Squats

Front Rack mobility

A) Strict Press 5×6 to a heavy

Metcon – Hero Wod For the 4th of July

”Wittman”

7 rounds

7 KBS (1.5/1 Pd)

7 Power Cleans (95/65)

7 Box Jumps (24/20)

 

Thursday

Buy in – 1km jog then 2 rounds burgener

Mobility – hip openers and pvc pass throughs

A) 3×5 Hang Power Snatch (light)

B) 3×5 Hang Full Snatch (light)

C) Build to a heavy double full snatch

Metcon – For time

50 TTB

50 Sit ups

50 Pull ups

 

Friday

Buy in – EA warm up – 50 grasshoppers

A) BS 6×4 last 2 sets @ 75%

B) SLRDL (BB) 3×6 each leg -should be work

Metcon – 9 min AMRAP

3 BMU (6 C2B)

15 Wall Balls

45 Double Unders

 

Saturday

Buy in – 12 min 30 single skips go for unbroken / 10 /arm single arm RKBS / 10 /arm KB OH squats / 5 lateral box step ups

A1) DB Push Press x6

A2) DB Bent over row x8

A3) Max Strict TTB

then rest 2 min (no rest between movements) x5 sets

Metcon – 4 rounds for time

20 walking lunges

20 box jumps

20 Push Jerks (95/65)

 

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