Wednesday 7.1 : Notes on July 4th Weekend

WEDNESDAY
Strength: Clean and Press
3 Power Clean + 5-5-5-3-3-3 Strict Press

WOD: 12m AMRAP
BUY IN: 50 Abmat Situps
THEN AMRAP with remaining time:
6 Front Rack Lunges 95/65
5 Thrusters
12 KB Swings, full OH, 53/35
10 Push-ups

S: NO BARBELL: No Bar Lunges, Jumping Air Squat for Thrusters, 35/26 KB
L1: 75/55, 53/36 eye high KB
Rx+: 115/75, UB KB Swings (5 Burpee Penalty)

Extra Work
1. EMOM 12m
2 High Bar Back Squat with 3s pause in bottom

2. 50 Strict HSPU, hardest able, 10m Cap

VirtualFiT
Click here for VirtualWOD 7/1/2020

Core: 3m AMRAP
6 Hollow Rocks
6 Dbl Mountain Climbers
6 Push-ups
12 Flutter Kicks (6/6)

  • REST 1 MIN

6 Rounds, 30s/30s
1 Up Down
2 Knee to Elbow (each)
3 Hollow Rocks

  • REST 1 MIN

3m AMRAP
9 Situps
9 Sea Turtles

WOD: 4 Rounds, each round 3:00/1:00r
3 Burpees
6 Leg lifts
9 Air Squats

2: 3 Burpees
6 Leg lifts
9 Lunges

3. 3 Burpees
6 Leg Lifts
9 Leg Circles

4: 3 Burpees
6 Leg Lifts
9 Shuffle Step + Jump