WOD’s for the Week – 7/13 to 7/18

~ Strength Work – Special! ~

Every member will pick a 2/week OR 3/week lifting plan, depending on how often then will attend that week. On Lift days you will do your lifting work; on off days you will do skill work. Time will be allotted to complete the work as assigned. 🙂
MONDAY TUESDAY WEDNESDAY
July Lifting or
Skill Work: SDHP
July Lifting or
Skill Work: Squat Snatch
July Lifting or
Skill Work: Knees to Elbows / Toes to Bar
THURSDAY FRIDAY SATURDAY
July Lifting or
Skill Work: Kettlebell Clean
July Lifting or
Skill Work: Bear Complex
July Lifting or
Skill Work: Squat Clean

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
6-5-4-3-2-1 reps for time…
-Deadlift
-Pull-up (Chest to Bar)
-Handstand Push-up (strict)* Deadlifts start at 225/155#
* Add 10# to the bar every round (so 6x @ 225/155#, 5x @ 235/165#, 4x @ 245/175#, etc)
50/10, 40/20, 30/30, 20/40, 10/50 reps for time…
-Air Squat
-Sit-up
10 min AMRAP
-4x Deadlift (275/205#)
-40xDouble Under
THURSDAY FRIDAY SATURDAY
10 to 1 ladder for time…
-10m shuttle sprint
-Pull-up
-Toes to Bar
Luchador-Fight Gone Malo
-Wall Ball (20# to 10’/14# to 9’)
-Hang Power Clean (75/55#)
-2-hand Kettlebell Swing (53/35#)
-Push Jerk (75/55#)
-Double Under
10 min AMRAP
-2x Snatch (135/95#)
-20x Knees to Elbows
-200m Run