WODs for the week 7-13-15 to 7-17-15July 13, 2015
Monday- Strength Bias. Primary lifts change to 3 reps x 4 sets. Move load up roughly 10% from sets of 5.
Tuesday- Intervals. Men: Heavy Rope 10 rds of 1 on 2 off. Please see score from 4 weeks ago. Your goal is to hit your average score every minute. It is not to maximize your score. If you weren’t here 4 weeks ago, THEN your goal is maximal score. Women: Row intervals 5 rds of 2 on 4 off. Same goal as the men.
Wednesday: The CFCB reverse ladder. For time- 25 Squat cleans @ 95/65, 5 Burpees, 20 Squat cleans, 10 Burpees, 15-15, then 10-20, then finish with 5 Squat cleans and 25 Burpees. One of my favorites.
Thursday- One of my least favorites. For time. “JT”. 21-15-9 Handstand Pushups, Ring Dips, Floor Pushups.
Friday- EMOM x 30 A) 20 Situps B) AD Calories 15/12. B) Pullups 10/7 Score is for completion, possible high of 30.