WODs

Split Jerk : 1-1-1-1-1-1-1-1-1-1

Split Jerk 1-1-1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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Run : 3x 400 m, rest 1 min

Each for time: Run: 3x 400 m Rest 1 min between efforts.

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AMRAP 7 mins: Toes-to-bars and Handstand Walks

Complete as many rounds as possible in 7 mins of: 10 Toes-to-bars Handstand Walk, 15 m

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Nothing assigned for July 23, 2019

Nothing assigned for July 23, 2019

1:

FQ: Bikes, Muscle-ups and Strict Ring Dips

For quality: Bike, 1 min 1 set at 60% of max, Muscle-up Bike, 1 min 12 Strict Ring Dips Bike, 1 min 1 set at 50% of max, Muscle-up Bike, 1 min 9 Strict Ring Dips Bike, 1 min 1 set at 40% of max, Muscle-up Bike, 1 min 6 Strict Ring Dips

Gymnastic Focus Work Bike- light effort

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2:

Hang Clean Pull + Hang Power Clean + Clean Pull + Power Clean : 1-1-1-1-1

Hang Clean Pull + Hang Power Clean + Clean Pull + Power Clean 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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3:

FT: Power Cleans and Toes-to-bars

For time: 50 Power Cleans, 155/105 lbs Every 1 min complete: 5 Toes-to-bars

"Nowhere Fast" Time cap: 9 mins

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4:

21-18-15-12: Ski Erg Calories and GHD Sit-ups

21-18-15-12 reps, for time of: Ski Erg Calories GHD Sit-up

Midline Conditioning

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