A) 4×3-4 HBBS – rest 3 min
B) 4x at 90% effort for total working time:
– 15 UB KB swings (70/53)
– 400 m run
– rest 4 min (try to hold pace)
*take total working time and divide by 4 and compare to first split time.
WOD
Wednesday 7/17
A) Push Press 3,3,2,2,1,1; rest 2-3 min
B) “Grindy”
– 30 clean and jerks (135/95) – ground to overhead style
*every time the bar drops or rests on the ground complete 2 rounds of “Cindy”:
– 5 pull-ups
– 10 push-ups
– 15 air squats
C) 4×10 supermans with a 10 sec hold on the 10th rep of each set
12 min AMRAP @85%:
– 10 lateral burpees over the bar
– 10 box jump (20/16) step down
– 400 m run
rest 7 min
12 min AMRAP @85%:
– 10 hang power cleans (95/65)
– 10 goblet squats (53/35)
– 500 m row
A) 8-10min Snatch technique/build-up
B) EMOM for 10 minutes:
– 1 Snatch @ 75-85% (heavier average than on 7/2)
C1) 4x AMRAP Ring dips in 30 sec. – rest 1 min
C2) 4x AMRAP BB weighted step-ups in 30 sec. (95/65) – rest 1 min
*step-ups to be light and fast
D) Coaches choice midline work in remaining time.
A) 3×8 Perfect TnG Deadlifts; rest 3 min
B) For time:
– 400 m run
– 60 KB swings (53/35)
– 50 Wallballs (20/15)
– 40 KB snatches – 20/arm
– 30 Wallballs
– 20 KB OH lunges (10R/10L)
– 10 Wallballs
– 400 m run
A) 7×1 Squat Clean + 1 Jerk; rest 60-90 sec
B) 5×3-4 Overhead Squat @ 32×1
C) 4xME UB Pull-ups (kipping) or strict if on band; rest as much as needed
D) 50 Floor wipers or slow and controlled sit-ups
A1) 4×4-6 HB Back Squat – rest 2 min
A2) 4×4-6 Bentover Rows – rest 2 min (both heavier than last week)
B) 15-12-9-6-3 reps for time:
– Power cleans (135/95)
– Toes 2 Bar
A) 12 min AMRAP @85%:
– 10 power snatches (75/45)
– 10 box jump (20/16) step down
– 400 m run
rest 7 min
12 min AMRAP @85%:
– 10 thrusters (75/45)
– 10 KB swings (53/35)
– 500 m row
B) 50 Floor Wipers with a partner (135/95)