Thursday Strength + Metcon Clean + Jerk (Weight) EMOM for 10:00 Odd: 1 Power Clean+ 1 Hang Power Clean+ 2 Split Jerks Even: 20 Shoulder Taps (freestanding or HS Hold on the wall) *All sets will be performed at 70% of the HEAVIEST complex on 7/14/22 *record weight Metcon (AMRAP – Reps) 4 Rounds: Every
Partner WOD Wednesday Metcon (Time) Partner WOD: For Time: 1,000m Row 90 DBL DB Box Step-ups 80 DB Russian Twists 70 DBL DB Devils Press 60 DBL DB Suitcase Lunges 50 Burpees 40 DBL DB SDHP 30 DBL DB Front Squat 20 DBL DB Strict Press 10 Muscle Ups RX 25/35; RX+ 30/50 Partner-style workout
Terrific Tuesday – Strength + Metcon Barbell EMOM (Weight) EMOM for 10:00 Odd: 1 Power Snatch + 1 Hang Power Snatch + 2 OHS Even: 10 Burpee Box Jumps (full hip extension at the top of the box) -All sets will be performed at 70% of the HEAVIEST 3 Position Sn. on 7/12/22 Metcon (AMRAP
Marvelous Monday Front Squat (Weight) 4×6 *all sets will be performed at 60% of your 3RM backsquat on 7/11/22. Metcon (Time) For Time: 1600m Run 30 Ring Rows (Horizontal) 10 Ring Dips 800m Run 20 Ring Rows 20 Ring Dips 400m Run 10 Ring Rows 30 Ring Dips 200m Run LVL1: Ring Rows (incline)/Banded Ring
Saturday Community Wod Metcon (AMRAP – Rounds and Reps) 12 Min Amrap: 12 Plate G2OH@45/25 50 Ft Over Head Walking Lunges 12 Plate V-ups 50 Ft Over Head Walking Lunges 200 M Run *Rest 2:00* Metcon (Time) For time: 100 Hand Release Push-up 100 Air Squats 800 M Run
