WODS

16 07 2019 – Tuesday – Bench Press

SWOD
1. Bench Press
5×4 @ 73%
(3s Pause Reps)

2. Ring Row (Single Arm)
5×4
(3s Pause Reps)
—————–
METCON

800m Run
50 Ring Row
50 Push Up
800m Run

13 07 2019 – Saturday – Partner Up

WOD
Teams of 2

a) AMRAP 5
25 Deadlift 102/70
25 Burpee to Plate

2min Rest

b) Buy In
40/30 Cal Bike

Into AMRAP 6
25 Overhead Squat 45/30
35 Hang Power Clean

3min Rest

c) 50 Synchro MB Sit Up
50 Devil’s Press 20/15
100 Front Rack Lunge
200 Double Under

12 07 2019 – Friday – Deadlift

SWOD
1. Deadlift
5 x 6 @ 68%

2. Strict Pull Up
5 x 6
(w/ 3s Pause)
—————-
METCON

50 American Swing 32/24
*Every break 400m Run

11 07 2019 – Thursday – Front Squat

SWOD
1. Front Squat
5 x 6 @ 68%
(w/ 3s Pause)

2. EMOM 9
a. 4 Strict HSPU
b. 6 Strict K2E
c. 5m HS Walk
————–
METCON
21-15-9

Power Clean 70/47.5
Toes to Bar