WODs for the Week 7/6/20

Jeremy AllenUncategorized

Reminders

Child Sitting
Beginning Tuesday 7/14, child sitting will be provided during the 8:30am and 4:45pm classes on Tuesdays and Thursdays. Again, parents should reserve their kids a spot in Pike13 for all child sitting times. On weekends, the kids room is open for the 8am class. Please reserve your kids a spot in Pike13. Child sitting will be available for barbell by appointment, meaning you must reserve your spot in the kids room by 2pm on Friday. If no one signs up, there will be no child sitting for barbell.

Child sitting offerings are subject to change depending on demand and sitter availability.

MONDAY, JUL 6
STRENGTH
Every 3:00 x 5:
4 back squat
Max set strict pull-ups

Goals:
a.) Back squat sets at 70% or greater.
b.) 8/6+ pull-ups each round, get there in 2 sets if you can. Add assistance (bands) or scale (ring rows) as needed.

METCON
AMRAP 8:
8/6 cal bike or 9/7 cal row
8 pull-up
8 double KB front squat (2 x 53/35)

TUESDAY, JUL 7
METCON
5 rounds:
10 power snatch (95/65)
20 abmat sit-ups (or 15 GHD sit-ups)
10 overhead lunges (95/65)
200m run

WEDNESDAY, JUL 8
STRENGTH
Every 1:30 x 7:
3 strict press

Strict press dies real fast so if you fail, back the weight down and keep going.

METCON
AMRAP 8:
4 hanstand push-ups
8 pistols

THURSDAY, JUL 9
STRENGTH
3 sets:
10 ring rows
50m double KB front rack carry

Adjust your foot placement as needed for the ring rows, even elevate your feet to make them harder if you need to. Pick your own weight for the KB carry. Fight for a good rack position!

METCON
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift (225/155)
10 alt arm DB snatch after each set (50/35)

FRIDAY, JUL 10
STRENGTH
Hang Clean
Build to a heavy single

[18 minutes]

METCON
AMRAP 10:
30 double-unders, 1 hang squat clean (155/105)
30 double-unders, 2 hang squat cleans
30 double-unders, 3 hang squat cleans
…continue adding 1 squat clean rep each round

Workout courtesy of CFNE

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