WOD’s for the Week – 6/29 to 7/4

~ Strength Work ~

Set / Rep Schema for the Week: 30 min to establish 3RM / 1RM (Mon, Tue); Skill Work (Wed-Fri)
MONDAY TUESDAY WEDNESDAY
Options: Pull-up, Push-up, Clean Options: Squat, Deadlift, Press Skill Work: Deadlift (≤50% 1RM)
THURSDAY FRIDAY SATURDAY
Skill Work: Back Squat (≤50% 1RM) Skill Work: Clean (≤50% 1RM) CLOSED

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
15 min AMRAP
-5x Toes to Bar
-5x Burpees
-7x Toes to Bar
-7x Burpee
-9x Toes to Bar
-9x Burpee
etc.
2 rounds
-21x Box Jump (20″)
-7x Kipping Pull-up
-15x Box Jump (24″)
-5x Strict Pull-up
-9x Box Jump (30″)
-3x Weighted Pull-up (26/18#)
12 min AMRAP
-15x 2-hand Kettlebell Swing (53/35#)
-10x Handstand Push-up
-10x Kettlebell SDHP (53/35#)
-3x Deadlift (225/155#)
THURSDAY FRIDAY SATURDAY
3 rounds
-30x Front Squat (115/75#)
-30x Wall Ball (20/14#)
-10x Clean & Jerk (115/75#)
-10x Pull-up
4 rounds
-Run 400m
-30x Walking Lunge
-20x 2-hand Kettlebell Swing (53/35#)
-10x Thruster (95/65#)
-5x Burpee
CLOSED FOR THE 4TH OF JULY HOLIDAY