WODs of the week July 12th to 18th!!!

Monday

Buy in – EA Warm Up

A) Strict Pull Up Test!!

B) Power Jerk 3, 3, 3, 3 @ 50-60%

Metcon – 2 RFT

400m Run

20 GHD Sit Ups

25 Wall Balls

All with a Medball

Tuesday

Buy in – 5 Min Skipping work

then 2 rounds – 10/arm RKBS / 30 Sec HS Hold / 5 Pause Goblet Squats

• If you haven’t retested Strict Pull ups do them!!

A) HSPU – Proper Push Up – Proper Headstand

Strict HSPU – Max Set!!

Metcon – For Time

100 Air Squats

100 KBS (53/35)

50/35 Cal Bike

Cool Down!!

Wednesday

Buy in – 6 Min EMOM 4×25 Shuttle Sprint (rest in Plank)

then 2 rounds 10 Hip Flows / 5 Double Jumps / 25 foot Duck Walk

A) Back Squat 5 x 2 @ 60-70% (fast!!)

Metcon – 4 Rounds

12 DB Thrusters 40/25

6 BMU

12/10 Cal Row

6 Burpees

Thursday

Buy in – 2 rounds – 2 min Ski or Row / 5 YTWA’s / 10 V-snaps / 30 sec wrist stretch

A) 12 Min Alternating EMOM
a) TNG Power Snatch – 50-60% x4

b) 3-5 Strict T2B

c) TNG Power Clean @ same weight x4

Metcon – 9 Min AMRAP (Wodapalooza Qualifier 1)

3 Hang Power Snatch (75/55)

3 OH Squats

30 Double Unders (50 Singles)

+ 3 Reps to the BB movements each round