A) Every 90 sec x 15 min (10 sets):
– 2 front squats @ 85+% (use 3-5% more than 6/23)
B) E3MOM x 15-18 min @ 90+%
– 200m run
– 12 wallballs
– 10 T2B
WOD
A) EMOM x 10 min
– 1 Snatch (full)
*Starting at 65% and making 5-10lbs building to today’s “heavy”. This is not necessarily a 1RM. Build until you feel it start to get sloppy.
B) Every 8 min x 3 sets
– 500/400m row
– 10 power snatches @ 60% of A
– 15 burpees over the barbell
A) Build quickly to 75% bench press
B) EMOM x 15 min
1: Bench press 5@80% – 3@85% – 2@90% – 1@95% – 1@ 95+%
2: Bent over DB row x 6-8 AHAP (R)
3: Bent over DB row x 6-8 AHAP (L)
C) 4 rounds for time:
– 5 shoulder to overhead (185/125, 155/105, 135/95, 115/75)
– 10 box jump overs (24/20”)
– 40 double unders (100 singles)
*S2O should be heavy but UB.
D) Optional: 3 sets not for time
– L-sit flutter kicks x 20-30 seconds accumulated
– 15 DB tricep rollback extensions
Hero WOD: Badger
3 rounds for time
– 30 squat cleans (95/65)
– 30 pull-ups
– 800m run
Happy 4th Of July!!!
A) E2MOM x 12 min (6 sets)
– 2 position snatch (hang + 2” below knee)
*start at 65% and work up to at least 85% with full squat snatches.
*goal is to build heavier than last week.
B) “Nancy”
5 rounds for time of:
– 400 meter run
– 15 overhead squats (95/65)