07.22~07.26 WOD

07.22~07.26 WOD

Mon

Stamina Squatting 

12 min EMOM

Odd: 3 Front Squats

Even: 6 Back Squats

@60% of 3RM of Backsquat from last week

In Teams of 2

10 min AMRAP – You Go, I Go

15 WBS

10 C2B Pull-ups

After Party

DB Zombie Situps x 10 x 5 sets

DB Bench Press x 10 x 5 sets

 

Tues

Split Jerk x 1 x 3 set

On the 2:30 x 5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

*you choose weight

After Party

Banded Pull-Aparts x 15 x 5 sets

DB Alternating Bicep Curl x 20 x 5 sets

 

Wed

3 Position Snatch x 1 x 3 sets

In Teams of 2

5 Rounds of:

P1: 8 DB Burpee Box Stepover

P2: ME DU

*1 min rest everytime you change*

After Party

Prowlers x 1 lap x 5 sets @45/25 lbs

Single Arm Ring Plank x 20 sec x 3 sets each arm

 

Thurs

Strict JT

21-15-9

HSPU

Pushups

Ring Dips

After Party

Barbell Pendley Row x 10 x 5 sets

DB Lateral Raises x 10 x 5 sets

 

Fri

“Will”

6 RFT

14 Back Squats 

19 Deadlifts

@135/95 lbs

After Party

DB Farmers Carry x 1 lap@b3 x 5 sets

MB Hollow Rocks x 15 x 5 sets

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