I hope everyone had a good, safe fourth of July. We are open for the 9/noon/4:15 and 6:15 today.
We are going to change things up for the month of July. Each week we will release a mini AMRAP, :90 each. You can do this mini workout as many times as you want, but can only submit your best score. Once the week is over, you can no longer attempt that WOD, your score must be submitted and you must move on to the next one. After the three weeks are done, we can crown a champion based on the performance of all 3 WOD’s.
We will hold off starting these until after the holiday week, so…
Week 1 WOD – Monday 7/9 to Sunday 7/15 – Max burpees in :90
Week 2 WOD – Monday 7/16 to Sunday 7/22 – Max Cals on the assault bike in :90
Week 3 WOD – Monday 7/23 to Sunday 7/29 – Max DU’s in :90
Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 good mornings
5e back rack lunges
Mobility
Shoulder mobility
Strength
Split jerk – build to a 1RM
Less experienced lifters should stay lighter and work on form.
The split jerk. Not something we work on a lot and when we do we walk away shaking our heads say we should work on that more. What is going to help you the most? Where do you typically go wrong? What’s going to be your main focus today?
WOD
“Partner DTish”
4 rounds each
12/10 cal AB
9 deadlifts
6 hang power cleans
3 S2OH
* all done with 50/35# DB’s
** partner 2 must be holding 2 KB’s in Farmers Carry (53/35#)
Partner 1 does an entire round 12 cals, 9 dead, 6 hang power cleans and 3 S2OH with 2 DB’s. Partner 2 is holding 2 KB’s in the suitcase position while P1 is working. If P2 has to put the bells down, P1 must stop. After P1 completes a full round, you can switch. You must complete 4 rounds each.
