Tuesday, July 30
WOD
Warm-up:
10 Passthrough
10 Leg swing
3 Deep squat complex
10 Floor slides
14 Speed skater
4 (Hang power clean + front squat+ push jerk)
2 Wall walk up
2-4 Strict pull-up
3 (Squat clean + split jerk)
WOD:
A) Clean & Jerk
5 minutes to build to 80% of 1RM
then
Every :90 for 6 sets
Set 1: 2 @ 80%
Set 2: 1 @ 85%
Set 3: 1 @ 85%
Set 4: 1 @ 90%
Set 5: 1 @ 90%
Set 6: 1 @ 95%
B) 10 Minute AMREP:
1-2-3-4-5…Wall walk-up (Pike box walk up)
2-4-6-8-10…Strict pull-up (Eccentric pullup or ring row)
3-6-9-12-15…Hang power clean (Rx-105/75, Scale I-85/60, Scale II-65/45)
Mobility: (To be performed after class or at home)
:45 Puppy
:45 Archer
