07.08~07.12 WOD

Mon

In 20 min find 1RM for this complex

Clean + Front Squat + 2 Clean + Front Squat

*aim to beat last times

Tabata – Bottom to Bottom

Ring Rows (hold at top)

-rest 2 min-

Pushups (hold at bottom)

After Party

5 rounds NOT for time:

10 Barbell RDL 

10 DB Z Press

10 DB Hollow Rocks

Tues

Hang Power Snatch + Hang Squat Snatch + Snatch x 1 x 3 sets

1 min ON – 2 min OFF / 5 Rounds

10 Burpee over Bar

ME OHS @135/95 lbs

After Party

Snatch Pulls x 2 x 3 sets

1-arm DB Press x 7-10 x 3 sets each arm

Wed

10 min EMOM

Odd: ME Strict Ring MU

Even: REST

4 RFT:

Round 1&3:

50 DU

25 AKBS @32/24 kg

15 T2B

Round 2&4:

50 DU

15 AKBS @32/24 kg

25 T2B

After Party

4 laps x 1 x 4 sets, two dumbbells.

1st Lap – Left DB Overhead, right DB at Hang.

2nd Lap – Left DB at Hang, right DB Overhead.

3rd Lap – Both DB’s at Front Rack

4th Lap – Both DB’s Overhead

Thurs

Cotton Candy

20 min EMOM

Odd: 5 Bench Press

Even: 5 TnG Power Cleans

After Party

Run 100m x 10 sets

Fri

“Nail Biter”

6 min x 4 Rounds

1st min ME Toes to Bar

2nd min ME Power Snatches

3rd min ME Thrusters

4th min ME Calorie Assault Bike

5&6 min – Rest

@95/65 lbs

After Party

4 Sets:

Max Effort L-Sit Hold

15 Weighted Hip Extensions

Rest 1:30 between sets