Friday, July 15th WOD
Warm up: Group jog followed by mobility and PVC drills
Clean and jerk 5x1+1 at 75%
-Build then EMOM
2. Pause front squats 4x1+1 at 85%
Skill: Push ups
Coach will led a brief discussion and technique session. Athletes will apply during the workout.
LV. A Conditioning: For time
-100 DU (buy in)
-30 Bar Muscle ups
-100 DU’s (cash out)
Athletes may partition the reps as desired. Only the buy-in and cash-out must remain the same. Score is time to complete.
LV. B Conditioning: For time
-100 DU’s (sub 250 singles)
-50 Banded pistols
-35 HSPU (sub regular push ups)
-20 Chest to bar pull ups
Athletes may partition the reps as desired. Only the buy-in and cash-out must remain the same. Score it time to complete.
LV. C Conditioning: 4 rounds for time
-1 Minute jump rope
-15 Air squats
-10 push ups
- 5 banded pull ups
Performed as is. Score is total time to complete. Athletes need to count reps during the jump rope and try and remain within 5 reps each round!