Monday July 9, 2018
Strength: Floor press Path 1: 1×5 @80%; 1×4 @85%; 1×3 @90%; 1×2 @95% Path 2: 1×5 @70%; 1×4 @75%; 1×3 @80%; 1×2 @85% WOD: Grace 30 clean and jerk (135/95)
Friday July 6, 2018
Strength: Clean and Jerk Path 1: 1×3 @80%; 1×2 @85%; 1×2 @90%; 1×1 @95% Path 2: 1×3 @70%; 1×2 @75%; 1×2 @80%; 1×1 @85% WOD: 3X 15 V ups 5 power cleans (155/105) Rest 1:1
Thursday July 5, 2018
Strength: Push press Path 1: 1×5 @80%; 1×4 @85%; 1×3 @90%; 1×2 @95% Path 2: 1×5 @70%; 1×4 @75%; 1×3 @80%; 1×2 @85% WOD: 3X 10 overhead squat (95/65) 15 bar facing burpee
Wednesday July 4, 2018
WOD: Hotshot 19 21 Thruster 95/65 (Kevin Woyjeck age 21) 32 Burpee (Joe Thurston age 32) 21 Power Snatch 95/65 (Grant McKee age 21) 25 Back Extension (William “Billy” Warneke age 25) 31 Lunge (Travis Carter age 31) 22 Push Press 95/65 (Wade Parker age 22) 23 Toes to Bar (Robert Caldwell age 23) 23…
Tuesday July 3, 2018
Strength: Snatch Path 1: 1×3 @75%; 1×3 @80%; 1×3 @85%; 1×2 @90%; 1×2 @95% Path 2: 1×3 @65%; 1×3 @70%; 1×3 @75%; 1×2 @80%; 1×2 @85% WOD: 7 minute AMRAP Row 200m 50 double unders