Monday 7/31

Alright guys! Next group of benchmarks are kicking off this week! Here they are listed, along with some other exercises we will be using as accessories.

Deadlift 1 RM

Strict press 1 RM

Grace
30 clean and jerks for time

Buddy bike or row
20 min switching buddies every 25 cals

Skill work:
Rope climbs
Muscle ups

This should be a simple but challenging and effective training cycle! We will put out focus towards these movements for 6 weeks!

 

Monday’s WOD

Deadlift

-Build to a heavy single

 

With a buddy:

20 minutes:

Bike or row as many calories as possible, switching buddies every 25 calories.

 

Weightlifting:

Back squat

3×10@75%

 

Push press

3×10@75%

 

5 rounds:

10 DB push presses

10 Ab wheel roll outs

15 KB swings

1 Sled push