Tuesday 07/18/2023

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WOD
"Jimmy John’s"
3 rounds For Time:
12/10 Calorie Assault Bike
9 Deadlifts 185#/125#
6 Bar Facing Burpees

-rest 3:00-

3 rounds:
6 Bar Facing Burpees
9 Deadlifts 185#/125#
12/10 Calorie Assault Bike

Skills and Drills
Pistols: Week 5
All Levels: practice the full pistol. Aim for 3 sets of 8-10 reps on each leg.
* Advanced: No Assistance
* Intermediate: Change plates under heels, hold weight in front of chest, or pistol to a band
* Beginner: Use a box, band, or Pull up rig.

It may be helpful to hold a plate or weight in front of chest. Using change plates (2.5/5/10lbs) under heels can help with mobility.

Alternative Option:
3 sets
10 Back rack Step Back Lunges (each)
10 Weighted Hip Thrust
30-second Side Plank (each)

Monday 07/17/2023

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Strength 1
5 sets x 1 In the Hole Front Squat @ 80-90% of 1RM

* Rest as needed between sets *

Strength 2
Strict Weighted Chin Up (Supinated)
5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM

* Rest as needed between sets *

WOD
"Jersey Mike’s"
For Time:
200m Run
18-15-12-9-6-3
Shoulder to Overhead 115#/75#

Friday 07/14/2023

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Strength 1
Deadlift:
5 sets x 2 Deficit Deadlifts @75% of 1RM

* Rest as needed between sets *

Strength 2
Strict Deficit Handstand Push-ups
5 sets x 40-50% reps of Max Unbroken Reps (SHSPU)

-The prescribed deficit is 4” for men and 2” for women.
-Record your score as your highest set. Comment with reps in each set-

WOD
"Cheddar"
For Time:
63 Deadlifts 95#/65#
45 Hang Power Cleans 95#/65#
27 Front Squats 95#/65#