July 1 -7 Block 3 / Week 10 of 17

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Weekly priorities

Monday – #1,
Friday – #1,
Wednesday – #2,
Tuesday – #3 or Make Up.
Thursday – Make up
Sat & Sunday – Optional

Priority #1
Monday

Warm Up

1) Run 600m
2) Cartwheel practice

Competition Pre
3 rds, NFT:
1-5 Muscle Ups (or prep drills)
6 Strict T2B
5/arm DB Snatches

WOD
Block 3/week 10 of 17

Movement of the week: Cartwheels
Skill, strength, strength endurance
A. Back Squat: 7 x 3 @80%1RM, rest 90 sec
(complete as group together)
+
Partner workout, 2 rounds each:
P1 – DB Walking Uphill Lunges* 35s/20s
P2 – amrap Pullups in time it takes P1 to do lunges & return.

*starting at side door and going up to the corner. Carry DBs back to gym once complete and trade places with your partner.

Two scores: total pullups AND time to completion.

Competition Post
AMRAP in 6 min:
10 Bar Dips
15 Situps

Recovery
4 min:
1 min continuous Inchworms
1 min continuous Crabwalk
1 min Seal Stretch

Priority #3
Tuesday

Warm Up

1) Jump Rope – 4 min
2) Squat Seq

Competition Pre:
1 Power Snatch EMOM for 10 min, focus on perfect reps over load

WOD
Aerobic Power

AMRAP in 10 min:
6 Lateral Hop Burpees
10 KB Swings 53/36lbs
–5 min recovery–
AMRAP in 10 min: “Rhiannon”
Max Double Unders

Competition Post:
5 min recovery after 2nd AMRAP, then:
Airdyne 3 min for max cals

Recovery
8 min-
Jog 400-800m easy
+
3 x 20 Toe Raises on Wall
16 Shinbox Switches thru Spinal Rock

Priority #2
Wednesday

Warm Up

1) Your choice – 3 min
2) Shoulder Seq

Competition Pre:
A. Power Clean: 3 x 1; rest 3 min

WOD
Strength, strength Endurance

A. Power Clean + Strict Press: build to a heavy single
complete 1 Rope Climb b/t attempts (No Ft adv/comp)
+
10 rounds:
10 Knees to Elbows
10 HR Pushups

Competition Post:
Build quickly to a heavy single in the Strict Press, from a rack. Try to get as close to your earlier effort as possible.

Recovery
5 min:
1 min continuous Prone Scorpions
1 min continuous Downdog to Cobra
1 min continuous L/R Lizard Lunges
1 min continuous 1 Arm Table Switches

Make up day
Thursday

Warm Up

1) Run 400m
2) Run Seq

WOD
Happy 4th!
“Partner Badger”
3 rft:
30 Squat Cleans 95/63lbs
30 Pullups
Run 800m

One can clean and one do pullups at the same time. Partners can switch at will. Once 30 reps of each exercise have been completed, the 800m must be run together. Both must return from the run b/f beginning the next round (or stop the clock, if last round).

Recovery
4 min-
1 min continuous Downdog to Cobra
1 min continuous Prone Scorpions
1 min continuous Spinal Rocks

Priority #1
Friday

Warm Up

1) Row or Run 4 min
2) Mobility work for rack position
3) Bar Complex

Competition Pre:
A. Split Jerk: build to a moderate single with good technique

WOD
Strength

A.
5 rounds for load:
3 TnG Power Cleans + 3 Thrusters + 3 Front Squats + 1 Split Jerk
rest as needed b/t attempts. Once the bar leaves the ground, it cannot be dropped until the complex is complete.

B. Deadlift: 4 x 4 @~80%1RM, rest 2 min (perfect reps!!)

Competition Post:
3 rds, NFT:
15 GHD Situps
15 GHD Raises

Recovery
4 min:
1 min continuous Supine Scorpions
1 min continuous Cossack Squats
1 min continuous Shinbox Twists

Optional
Saturday

Warm Up

1) Run or Row 5 min
2) Short Squat Seq

WOD
Aerobic Capacity, Team

Teams of 2, 2 rounds for time:
Row 1000m
50 Burpees
50 Box Jumps 24/20″
Run 800m

P2 begins as soon as P1 finishes row. Once P1 completes the 1st round, he/she must wait until P2 returns from the run b/f starting the second round. P2 again rests/waits for P1 to complete the row.

Recovery
Instructor’s choice

Optional
Sunday

Class Canceled

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