Monday 9th July – Sunday 15th July

 

Monday 9th July – Sunday 15th July

  July 8, 2018
Monday 9th July 
 
A – EMOM 10 – @70-75% 
1- 5 Power cleans
2- 5 front squats 
 
B – Every 45sec x 6 rounds 
1 Jerk, 85%
 
C – AMRAP 2mins 
2-4-6-8-10.. ascending ladder 
Power Cleans, 60/ 40kg
Toes to Bar
Rest 1:00 x 4 rounds 
Carry on where you left off after rest minute 
 
Tuesday 10th July 
 
A – Sumo deadlift high pull technique 
 
B –  4 rounds through 
1min max effort on each 
 
1. Russian KB swing 24/16kg
2. Box jump 
3. Sumo deadlift high pull 40/25kg (if using lower than 25kg use a KB) 
4. Push press (same weight as SDLHP) 
5. Row, ski or bike cals 
6. REST 
 
Wednesday 11th July 
 
A- Every 1:30 x 10 rounds 
1 hang snatch + 1 OHS @70-75%
 
B – AMRAP 10mins 
200m run
8 Pull-ups 
6 Hang power Snatch 50/30kg
 
Thursday 12th July 
 
A- Every 2:00 x5 rounds 
5 Back squats, 75% 
**stick to today’s percentages throughout**
 
B – AMRAP 12mins 
6 deadlifts, 100/ 70kg
18 wall balls
36 double unders (scale DU to a number that tests you for 12mins) 
 
Friday 13th July 
 
For time: in pairs (time cap 35mins) 
 
12 rounds: (6 each) 
250m row/ ski 
10 Push Press, 50/ 35kg (bar from floor) 
 
10 rounds: (5 each)
250m Row/ ski 
10 power Cleans, 50/ 35 kg
 
8 rounds: (4 each) 
10 cal bike 
5 front squats 50/35kg 
 
Saturday 14th July 
 
EMOM 40min
1- 25 DU + 8 Burpees 
2- 5 Bar Muscle Ups 
3- 15/ 12 cal row
4- 10 KBS 24/16kg + 5 HSPU
 
**Make this EMOM about moving well through all movements**
 
SCALES:
Bar muscle ups-
1- Jumping bar muscle up
2- C2B > Pull up
3- Jumping C2B > Jumping Pullup
HSPU-
1 Feet elevated pike push up 
2- Pike Push Up
3- HR Push Up.
 
**Reduce any reps slightly to get work done in 40-50 seconds**
 
Sunday 15th July 
 
A – 10min to find 3rm Thruster 
 
HERO WOD – ARTIE 
20min AMRAP 
 
5 pullups 
10 push ups
15 squats 
5 pull-ups 
10 thrusters 42.5/30kg 
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