Friday 7/26/2024
/Strength
Power Snatch
6 sets of 6 Power Snatches (every 2:00)
*Complete in singles, same weight across all sets (around 50% of 1RM).
WOD
"XXXIII Olympiad"
10:00 AMRAP
50 Double Unders
10 Pull Ups
10 Deficit Push Ups (4”/2”)
Strength
Power Snatch
6 sets of 6 Power Snatches (every 2:00)
*Complete in singles, same weight across all sets (around 50% of 1RM).
WOD
"XXXIII Olympiad"
10:00 AMRAP
50 Double Unders
10 Pull Ups
10 Deficit Push Ups (4”/2”)
Strength
Back Squat:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"South Beach"
For Time:
30 Pull-ups
30 Back Squats 95#/65#
30 Burpees
-Rest 1:00-
20 Chest to Bar
20 Front Squats 115#/80#
20 Burpees to 6 inch target
-Rest 1:00-
10 Bar Muscle Ups
10 Overhead Squats 135#/95#
10 Bar Facing Burpees
WOD
"Half Murph"
1000 Meter Row
50 Pull-Ups
100 Push-Ups
150 Air Squats
1000 Meter Row
The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken.
WOD
"Well Rounded"
10 Rounds For Time:
3 Clean and Jerks 155#/105#
200 Meter Run
1 Round of "Cindy"
*Cindy = 5 pull ups + 10 push ups + 15 air squats