01 7월 07.01~07.05 WOD
Mon
Front Squat x 3 x 3 sets
For Time:
15-12-9
Thrusters @135/95 lbs
Burpee over Bar
C2B Pull-ups
After Party
DB Bench Press x 10 x 5 sets
DB Bentover Rows x 10 x 5 sets
Banded Single-leg Box Stepups x 10 x 5 sets each leg
Tues
For Time:
50 cal Row
100 DU
50 Ring Dips
100 DU
50 DB Cleans
100 DU
After Party
10 Rounds of:
30 sec L-sit Hold
30 sec Pull-up/Ring Row Hold
60 sec Heavy MB/Sandbag Hold @100/50 lbs
*rest as needed between sets
Wed
E2MOM x 7 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
*build up in weight
10 min AMRAP
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
@135/95 lbs
After Party
Snatch Tempo Deadlift (5-0-5-0) x 3 x 5 sets
Behind-neck Snatch-grip Sotts Press x 7 x 5 sets
Pause Snatch (3 sec@knee) x 1 x 3 sets
Thurs
28 min EMOM
A. 20 Plyo Pushups
B. 15 GHD Situps
C. 10 KB Goblet Pistols
D. 5 Bar MU
After Party
1-arm DB Bent-over Row x 10 x 4 sets each arm
1-arm DB Bench Press x 10 x 4 sets each arm
2-arm DB Bent-over Flyes x 10 x 4 sets
Fri
For Time:
21 Thrusters @95/65 lbs
Run 5 Laps
15 Thrusters @135/95 lbs
Run 5 Laps
9 Thrusters @185/135 lbs
Run 5 Laps
After Party
5 Rounds of:
10 Strict Ring Dips
15 GHD Hip Extensions
10 Strict T2B
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