0726:

WOD: 8 min Amrap
• 8 ring rows
• 3 HSPU
• 6 strict TTB
Rest 4 min then 8 minute Amrap
• 6 ring dips
• 6 wipers (on floor)
• 6 V-ups
• 6 sit ups (pin the hands
STRENGTH: 6X6 2-press/2 push press/2-push jerk @ 100% press
GA: 6 ring rows, 3 stink bugs, 5 strict tuck sit, round 2 5 ring dip, 10 abmat sit ups, 20 sec plank hold

0719:

WU: WB
WOD: 10-1 Grab a buddy or two of similar ability.
• b. press BW
• DL BW ½
• PP ¾ BW
STRENGTH: Accessory work: DB’s – WB
GA: WB

0716:

WU: 5-10
STRENGTH: b. press 5×5 75%
WOD: 3RFT
• 12 Push press 135/115/95/65
• 18 b. squat (push press wt.)
• 400 m run
GA: full benefit reps and lighter bb load.

0711:

WOD: 9 minute amrap
• 5 pull ups
• 3 HSPU (rx-stretch pad) no plates!
• 6 TTB
Rest 3 minutes then: 9 minute Amrap
• 12 strict push ups
• 3 Sumo Dead Lifts 185/135
• 12 Lateral bb hops (1fers)
STRENGTH: PUSH PRESS 6X3 @ 100% 5RM PRESS

0691:

WU: 5-10 minutes
Skill: The aim is to practice not PR. Start out with a light progression to a working load for each exercise.
• Hang power clean 4X5@ 60% (10 min)
• 4X10 TTB (5 min)
• Push Press 8X2 @ 50% HPC # (clean from floor) (10 min)
• 4X10 V-ups (2-5 minutes)
• B. Squat 4X10 @ HPC # (clean from floor) 10 min
GA: TTB modification – 4×10 abmat sit ups, V-up – 4X8 start in table position.

0684:

WU: BB prep.
WOD: 10 minute EMOM
• 1 Hang power clean
• Push Jerk or push press
• 1 front squat
Rest 5 minutes then: 75% of EMOM # for time
• 30 GTO

STRENGTH:
• 100 abmat sit ups
• 3 1 minute plank holds