Call Us: (918) 706-5581

WEEK 7

8
Nov

WEEK 7

WOD #019

SKILL

AMRAP Rope Climbs BUT climb, the rope, lower (almost) yourself all the way down, and
without touching the ground, begin a second ascent, repeat as many times as possible
without touching the ground.

REST 90 seconds

Complete the same rope climb complex.

STRENGTH
20 Split Jerks for time at 85% of your 1 rep max

WOD #020

SKILL
21 MIN E3MOM
40 Dubz + 20 Wall balls + 5 burpee box jump overs

STRENGTH
Complex:
1 Power Clean
1 Hang Clean
3 Front squats
5 sets at 85% of 1 rep max clean

WOD #021

SKILL
5 rounds
Farmers carry for max distance 70/55 in each hand.

STRENGTH

15 minutes to establish a 2 rep max Snatch

OPTIONAL CONDITIONING
4×400
As fast as possible
3 minutes rest between

Leave a Reply