Wednesday, July 23
 
Warm Up:
75 DU/ 225 single unders
20 KB crossover lunges
15 dual KB cleans
15 box jumps
10 HSPU (go to next level)
 
Strength: Clean and Jerk – week #2 – find new max
 
WOD:  EMOM for 10 minutes
3 cluster-P combos (115/80)
 
(A cluster-P is a squat clean/R lunge/L lunge/push press combo)

 

 
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Tuesday, July 22
 
Warm Up:
500 m row
2 rounds:
10 diamond push ups
10 MB cleans
10 T2B
10 dips
5 min HSPU practice
 
Strength: Snatch – week #2 – find new max
 
WOD: 10-minute AMRAP
10 OHS (95/65)
10 wall balls (20/14)
10 KB swings (50/35)
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Monday, July 21
 
Warm Up:
 20 burpee wall balls
20 MB partner teeter toss
15 KB swings
15 HSPU (or next level)
50 backwards single unders
 
Strength: OHS – week #2 – find new max
 
WOD:  “A Bear Named Cindy”
3 RFT
1 round of Bear complex
1 round of Cindy
 
(Pick your own weight for the Bear Complex. You may NOT drop the bar during the complex!)
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Sunday, July 20
 
Warm up:
500m row
6 Turkish get ups
8 box jumps
10 push-ups
5 min handstand practice
 
Strength: Athlete’s choice
 
WOD:
10 thrusters 115/75
800m run
8 thrusters
400m run
6 thrusters
200m run
4 thrusters
100m run
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Strength, Sunday July 20
 
Warm Up:
10 push-ups
10 super mans
10 Wall squats
10 good mornings
 
Bench press
4×6 @80%
 
Dead lift
4×6 @75%
 
Shoulder press
4×8 @70%
 
Back squats
4×8 @70%
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