Thursday 07/27/2023

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WOD
"Maserati"
For Time:
27 Box Jump Overs 24"/20"
21 Clean and Jerks 95#/65#
15 Squat Cleans 135#/95#
9 Squat Clean Thrusters 165#/110#

Skills and Drills
Pistols: Week 6 Day 1
Advance:
Every minute (10:00)
10-12 Pistols

Intermediate:
Every minute (10:00)
8-10 Pistols (plates under heels/counterweight in front)

Beginner:
6-10 Pistols (to a box or using a band)

* Use any of the past week's progression to help your athletes work towards gaining strength and stability in the Pistol Squat.

Alternative Option:
3 sets
10 Alternating Double Dumbbell Step Back Lunges (Front Rack) @ moderate weight
10 GHD Hip Raise
10 Single leg Dumbbell Romanian Deadlift (each side) @ moderate weight

Wednesday 07/26/2023

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Strength 1
Bench Press 1x1
Build to a heavy single (10-12 minutes)

* Rest as needed between sets *

Strength 2
Find a Max Height Box Jump

WOD
"Lamborghini"
Every minute (15:00)
Min 1: 200/175m Row
Min 2: 12 Deficit Push Ups (4”/2”)
Min 3: 12 Single Dumbbell Step Ups (50#/35#)(24"/20")

*Score is completed. Rx if you complete reps in allotted time, movement and weights.

Monday 07/24/2023

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WOD
"Mayhem Classic Chipper"
For Time:
25 Burpee Box Get Over 30"/24"
50/40 Calorie Assault Bike
25 GHD Sit Ups (Sub Stick Sit Ups for scale)
15 Bar Muscle-Up (Sub 30 Chest to Bar or regular Pull Ups for scale)
25 GHD Sit Ups (Sub Stick Sit Ups for scale)
50/40 Calorie Assault Bike
25 Burpee Box Get Over 30"/24"