07.01~07.05 WOD

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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