Weekly Wods 7/11-7/15
Hey team! This week’s workouts are here, so take a look and then pick the ones you want to do the least because those are probably the ones you need the most!
MONDAY (AM: JT / PM: Michael)
STR: Power Clean 3-3-3-3-3 [add 5 lb from last time]
WOD: “J.T.” 21-15-9
HSPUs
Ring dips
Push-ups
TUESDAY (AM: JT / PM: Michael)
STR: Review and Warm Up WOD Movements
WOD: CF Open 15.1 & 15.1a
PART 1: AMRAP 9: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.)
PART 2: 6 MIN CAP: Build to 1-rep-max clean and jerk
WEDNESDAY (AM: JT / PM: Nelly)
STR: 1×5 deadlift [add 5-10 lb from last time] & 3xMR strict pull-up
WOD: CF Open 12.1
7 minutes of burpees *When you get to 100 mark down your time
+ Aux work if time
THURSDAY (AM: JT / PM: Nelly)
STR: 3×5 back squat [Add 5lb from last time]
WOD: Partner EMOM 30 (1 person works; 1 person rests)
200m sprint
ME Box Jumps (24/20)
ME Russian swings (70/53)
*score is total number of team reps
FRIDAY (AM: JT / PM: JT)
STR: a) Alternating Tabata Hollow rocks Arch rocks
b) 3 rounds for quality 5 false grip ring pull-ups 10 handstand shoulder tap
WOD: 4RFT
35 Double Unders
10 Hang Squat Clean (125/85)
Time cap: 13 minutes