Monthly Archives: July 2023

Strength / Skill
Front Squat
10-5-3-1-1-1-3-5-10

Wod Prep Work

Benchmark
Fran
21-15-9
For Time
Thrusters
Pull ups

Finisher
200x ab work (athlete's choice)

Strength / Skill
5 ohs barbell
3x3 snatch balance
hang power snatch
power snatch

WOD
20 emom
10 power snatch 75/55
10/8 row
10 ohs
6 lateral burpee over bar
7/5 bike

Skill Work
"5 min emom
2 strict Press + 1 Jerk
-build to 70-80% of strict

5 min emom
2 strict Press + 1 Jerk
70-80% for each min

PARTNER WOD
"6rds 30/30 max
S2OH 70%
Ball Slam
Bike
Push Ups
Box Jump

Athletes alternate movements. When 1 athlete is wortling the other is transitioning

Strength / Skill
Back Squat to a box
4x10 increase weight each round

then, Bulgarian split squats
3set of 8-10 ea leg with dbs

WOD
4 rds
200m run
10 box jump
10 pull up
then,
40 cal bike