22 7월 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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