Monday 7/2 - Criminal Oly:
Three Position Snatch
Build to a HEAVY Single
Mid Thigh
Below Knee
Floor
WOD:
3 RFT
30ft Single Arm DB OH Walking Lunge (Left)
10 Burpees
30ft Single Arm DB OH Walking Lunge (Right)
10 HSPU
Score is weight/time
Tuesday 7/3 - Grand Slam Skill:
T2B Review
then
7 min AMRAP
Max set of 5 unbroken T2B
WOD:
10 min AMRAP
1 Deadlift 225/155
30 Dus
2 Deadlifts 225/155
30 DUs
3 Deadlifts
30 DUs
and on and on and on
Score is total sets/rounds + reps
Wednesday 7/4 - Fireworks and Apple Pie WOD:
Teams of 2
Jerry
1 mile run (split into 200s)
2000m row (split in 500s)
1 mile run (split into 200s)
Immediately into
30 Clean n Jerks 115/75
30 Clean n Jerks 135/95
30 Clean n Jerks 155/105
Max Clean n Jerks 185/125
35 min cap
Score is number of clean n jerks
Thursday 7/5 - Gold Rush WOD:
5 Rounds
5 Bench Press (between 70-80% of 1RM)
8 to 10 (per side) DB Bent Over Row
20/15 Cal AAB SPRINT
Rest 2 to 3 minutes
Score is Bench Press Weight
Friday 7/6 - Bang Strength:
Front Squat
Find a 3RM
WOD:
For Time
100 KB Russian Swings 70/53
*EMOM 10 Hollow Rocks
Score is 3RM/time
Saturday 7/7 - 24 WOD:
Teams of 2
12 min AMRAP
10 Cal Bike or Row SPRINT
10 Power Snatches 115/75
*Alternate full rounds
Rest 5 min
12 min AMRAP
20 Devil Press 30/20
30 Pull Ups
*split reps as needed
