Wednesday 7/12

WARM UP

5:00 pizza delivery
3 rounds:
10 meter toy soldier
10 push ups
10 russian kb swing

SKILL

Pegboard and legless rope climb
5 ascents

WORKOUT OF THE DAY

For time:
50 deadlift
50 burpee
5 rope climb
1500 meter row
5 rope climb
50 burpee
50 deadlift

*25:00 time cap

RX: 185/125
55+: 105/75
Lv2: 225/155

ANYWHEREX

SKILL

Single arm db press
5 x 5 each arm

WORKOUT

8 tabata rounds of each exercise
-Handstand hold against wall
-Bottom squat hold
-Dead hang hold
-Ring support hold

BARBELL

2 rounds of BB Warm up
3 rounds:
:30 front squat hold
5 sots press from clean
3 high hang clean pulls
3 mid hang clean pulls
3 low hang clean pulls

A) EMOTM 10:00
1 squat clean
*Build to heavy

B) Squat clean
3 x 3 @ 70% of day’s max

C) Deficit clean pull
5 x 3 @ 110% of day’s max

D) front squat
1 x 5 @ 75%
1 x 5 @ 77.5%
1 x max @ 80%