WODS for the Short week of 7/5 to 7/8July 5, 2016
Tuesday- Short Duration, High Speed (normally our rx for Monday)
Three 5 minute couplets with a 5 minute break in between
A) 5 Power Cleans/5 Thrusters @ 85/55 Fitness, 95/65 Competitors.
B) 5 Overhead Squats/5 Pullups @ 85/55 Fitness, 95/65 & Chest To Bar Competitors.
C) 5 Deadlifts/5 Over the Bar Burpees @ 185/125 Fitness, 225/155 Competitors.
Front Squat– x3, x3, x2, x2, x1 Go up every set if possible.
Bench Press– 4×8 across
THURSDAY – Olympic
A) Snatch Pulls — EOMOM x 5 : 3 Snatch Pulls
B) 10 Mins work to a heavy single in the Power Snatch. Cap yourself at 90-95% full intensity.
C) Work- Competitors: 21-15-9 Snatch/ HSPU @ 115/80. Power or Full. Fitness, Snatch at 95/55, substitute wall walk-ups for HSPU’s at 6-4-2 each round.
Friday- Long Duration
For time/ reverse ladder
25 Front Squats, 5 Toes To Bar
20 Front Squats, 10 Toes to Bar
15 Front Squats, 15 Toes To Bar
10 Front Squats, 20 Toes to Bar
5 Front Squats, 25 Toes to Bar
Both Fitness and Competitors @ 135/95 BUT, competitors: any breaks in the sets (so bar down or release from the pullup bar) 5 burpees before continuing.