Monday, August 3rd

No 6:30PM

WOD A
3 Sets
20 DB Snatch
10 Toes to Bar
5 SB Ground to Overhead
REST 1:00 After Each Round
DB: M - 50lbs / F - 35lbs
SB: M - 100lbs / F - 70lbs
REST 3:00 Then Start WOD B

WOD B
3 Sets
15 Box Jump overs
20 Push Ups
25 KB Swing
REST 1:00 After Each Round
Box: M - 24in / F - 20in
KB: M - 53lbs / F - 35lbs

Tuesday, August 4th

STRENGTH 1

Push Jerk
Drill: Tall Jerk
Drill: Pause at Dip

Split Jerk
Drill: Drop to Split (No Bar)
Practice Jerks As Desired

STRENGTH 2

Back Squat
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 80%
3 x 3 @ 85%

Wednesday, August 5th

N.F.T.
3 Rounds
10 DB Bench Press
3 Inchworms
10 DB Bicep Curls
10 GHD Back Extensions
CAP 15:00

WOD
18:00 AMRAP
500m/400m Row
16 Back Rack Lunge Steps
12 Burpee Over Bar
Bar: M - 95lbs / F - 65lbs

Thursday, August 6th

SKILL
Pull Up Progression —> Bar Muscle Up

WOD
7 Rounds
100m Run
30 Double Unders
15 Sit Ups
7 Pull Ups
CAP 21:00

Rx+: 5 Bar Muscle Ups

Friday, August 7th

No 6:30PM

WOD A
5 / 4 / 3 / 2 / 1
Squat Cleans
Wall Walks
Bar: M - 185lbs / F - 125lbs

REST 4:00 Then Start WOD B

WOD B
15 / 12 / 9 / 6 / 3
Deadlifts
(2) DB Push Press
Bar: M - 225lbs / F - 155lbs
DB: M - 50s / F - 35s

Saturday, August 8th

8am Class Only