WODs For Monday 7-25, Tuesday 7-26, Wednesday 7-27. Please note: Olympic Lifting is on Tuesday this week.July 25, 2016
Kayla’s out of town thursday, therefore this week, we’ll reverse the normal tuesday and thursday themes, with Oly Lifting on Tuesday, technique thursday.
Monday- Sprint Work
Starting every 4th minute, 3 attempts total.
1 Lap bear Crawl, 15 Wallballs. Squat Targets Mandatory. Judges verifying depth and wall contact, mandatory.
Starting Every 4th Minute, 3 attempts total.
15 burpees, 15 Airdyne Calories (Men), 15 burpees, 12 Airdyne Calories (Women)
Tuesday- Olympic Focus
Technique- 10 Minutes on the Tall Clean.
For load- 10 Minutes to establish your heaviest unbroken Power Clean, Hang Squat Clean, Split Jerk.
Work- AMRAP in 8 minutes. 8 Power cleans, 8 Front Squats, 8 S20 @ 135/85.
Bar or Ring dip: 4 sets of 5-10 Reps
Strict Chinup: 4 sets of 5-10 reps
Accessory work to be determined.
Thursday will be technique and recovery and Friday will be a leg centric Long Slog.