8-2

Strength:
Strict press 5@75%
3@85%
1@95%

Wod
3 rds
1 min thrusters 95/65
1 min rest
1 min toes to bar
1 min rest
1 min cal row
1 min rest
1 min burpees
1 min rest

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8-1

Strength:
3 x 8 strict pullups

Then 1 set M.E. Kipping pullups

3×4 strict handstand pushups
Scale with 3 handstand holds

Then 1 set of M.E. Kipping hspu

WOD:
50 kb swing 53/35
30 DU
50 kb ground to overhead
30 du
50 sdhp
30 du
50 kb swing

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“Nancy”

Strength:
5 sets of
3 power snatches + 3 snatch high pulls+ 3 power snatches

Build to your heaviest set, hands must stay on the bar

“Nancy”

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7-30

Strength:
Backsquat
8@65%
8@75%
6@85%
4@90%

WOD:
16 min every other minute max wallball shots 20/14

Score is total wallballs

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7-29

Strength:
Deadlift
5@75%
3@85%
1+@95%

WOD:
15 min AMRAP
9 deadlift 155/100
12 hand release pushups
15 box jumps 24/20

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7-28

Strength:
2 front squats + 1 jerk
6 sets, work at or above 80% of your 1rm clean and jerk

WOD:
Broken Fran
21 thrusters 95/65
21 pullups
400 m run
15 thrusters 95/65
15 pullups
400 m run
9 thrusters 95/65
9 pullups
400 m run

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So proud of Christine’s progress!

Partner WOD

“Partner WOD”

70 pullups – rest=bottom of squat hold
70 push press 95/65 – rest = hollow hold
70 power cleans 95/65 – rest = hang from pullup bar
70 back squats 95/65 – rest = push-up plank hold
6 x 200 m – partner A runs while partner B rests, and vice versa. Each partner runs 3 times.

*the reps may be divided any way, but resting partner must be performing one of the holds while other partner is working.

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**Mark your calendar for the “Dynamic Duo Challenge” September 20th! 1 guy, 1 girl!