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WOD: Week of 7/5

MONDAY

July 4th Special Surprise with Tim!


Classes at 8:00 & 9:15


TUESDAY

Strict Press

Every 3:00 x 5 Sets

Build to find a 1rm

Push Press

Every 3:00 x 2 Sets

Max reps @80-85%

of Strict Press 1rm


“Helen”

3 Rounds

400 Meter Run

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups


WEDNESDAY

Back Squats

5 reps @ 75%

3 reps @ 80%

1 rep @ 85%

5 reps @ 80%

3 reps @ 85%

1 rep @ 90%

5 reps @ 85%

3 reps @ 90%

1 rep @ 95%

Rest as needed between sets


THURSDAY

Push Jerk + Split Jerk

Every 2:00 x 8 Sets


3 Rounds for max reps

1:00 DB Box Step-Overs

1:00 Strict Handstand Push-Ups

1:00 Strict Dips

1:00 Strict Pull-Ups

Rest 1:00


FRIDAY

Emom x 30:00

1 – 8 Deadlifts @ 70% of 1-RM

2 – 16 Walking Lunges Farmer’s Carry

3 – 40 sec Toes to Post

4 – 12 Single leg Glute Bridges

5 – 40 sec Plank


SATURDAY

Partner WOD:


Buy-in: 800 Meter Run


10 rounds

Alternating each movement:

10 Dumbbell Hang Clusters

10 Burpees

10 Strict Pull-Ups


Immediately followed by…


Cash-out: 800 Meter Run

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1 Comment


Cody Rourke
Cody Rourke
Jul 08, 2021

Looks lovely, Coaches!! Can’t wait! ❤️

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