WEEK 29 July 24- July 30

This week were introducing a benchmark WOD as well as working on some of our technical movements. Were working on our cleans on Wednesday, double unders on Thursday, and were doing some ring dips on Friday. On Saturday were doing the benchmark WOD “Bear Complex” which is a very spicy workout. We end the week with some deadlifts and 400M med ball runs.

MONDAY – July 24

Strength

Front Squat 2-2-2
*do 1 lap walking lunge after each set
*1 lap is gym length and back

WOD

For time
6-12-18-12-6
Front Squat (135/95lbs)
Toes to Bar

TUESDAY – July 25

Strength

Pull Ups x 3 sets of max reps
DB Row 10-10-10 (per arm)

WOD

4 Rounds
20 KB Swings
10 Deadlifts (225/135lbs)

Finisher

2×1 Mins Front Plank Hold
2×30 sec Side Plank Hold (per side)

WEDNESDAY – July 26

Strength

10 mins to find a 1RM Power Clean

WOD

In teams of two complete
30 Power Clean and Jerks (135/95lbs)
1200M Run
150 Wall Balls

THURSDAY – July 27

Conditioning

3 Laps Banded Partner Sprint (per person)
*1 lap is gym length and back
*rest 2 mins between sets

Technique

Double Unders

WOD

4 Rounds
1 Lap Broad Jump Burpee
20 Sit Ups
30 Double Unders (60 Single Unders)
*1 lap is gym length and back

FRIDAY – July 28

Strength

Strict Press 2-2-2
Bench Dips/Ring Dips 12-12-12

WOD

AMRAP 10
15 Box Jumps
15 KB Swings
15 Push Press (95/65lbs)

SATURDAY – July 29

Strength

Back Squat 2-2-2

WOD

“Bear Complex”
4 Rounds of 7 Unbroken sets of
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

SUNDAY – July 30

Strength

DB Chest Press 8-8-8
*max reps pull ups after each set

WOD

4 Rounds
10 Deadlifts (185/135lbs)
400M Med Ball Run