June 22, 2016

WOD

Workout of the Day

Thursday July 7th
A. Power Snatch + Snatch + OHS
*Find a max for the complex, you can drop after the 1st Snatch but not the 2nd
* Only 3 misses!
B. 5×5 Strict Press
– work up as you go, start around 60%
C. 10min Alternating EMOM
16 DB Snatches (8 each arm)
16 Walking Lunges w/ 2 DB’s
*heaviest possible

Wednesday July 6th
A. Paused Back Squat
1×5@65%, 2×3@70%, 3×3@80%
B. 18min AMRAP
40 Double Unders
30 Slamballs 40/30
20 Toes to Bar
10 Burpee

Tuesday July 5th

A. 15min to find 1RM Bench Press
B. “DT” or “Heavy DT” – 20min Time Cap
5 Rounds
12 Deadlifts 155/105 or 205/145
9 Hang Power Cleans
6 Jerks