STRENGTH COMPLEX & "SOUTHIE"

A) Strength:

20:00 to Find Max Load in Complex of: (Last done 7/23)

3 Deadlifts
2 Power Cleans
1 (Squat) Clean
– Build to a Max in 6-8 sets
– Rest 2:00 b/t sets
– All done without removing hands from the bar
– Beginners: Practice w/ a light load or empty barbell & in between sets perform 8 challenging Goblet Box Squats

B) WOD:

"Southie" (Last done 7/16)

For Time: (10:00 Cap)

45 Deadlifts (Rx = 155/105, S = 135/95, 115/75, 95/65)
30 Hang Power Cleans
15 (Squat) Cleans

Alternate WOD:

AMRAP 8:

8 Deadlifts (135/95)
8 Goblet Squats (53/35)
8 Burpees

C) Extra Credit:

Weighted Straight Leg Sit-ups (4 x 10-15)
– Rest 60s –

HANG POWER SNATCH/ROPE CLIMB WORK & 5 SETS OF…

A) Skill:

15:00 working on proficiency with Hang Power Snatches (these should be light) and Rope Climbs

*The work should not take away from the MetCon

B) WOD:

5 Sets: (Not For Time)

2/1 Rope Climbs*
15 Hang Power Snatch (75/55)
200 Ft. Single-Arm Farmer Carry (70, 53) (100 ft. each)
– Rest 90s –

Rx+ = Legless Rope Climbs & 95/65

*Rope Climb Scaling Options:
1. 3 Seated RC's per RC
2. 8/6 Strict Chin-ups
3. 8/6 Strict Band Assisted Chin-ups

C) Triceps:

Single Arm Banded Overhead Tricep Extensions (3x 25 each)
– Rest 30s –

FRONT BOX SQUAT SPEED WORK & "TUGBOAT"

A) Strength:

1) EMOM 8:
3 Front Box Squats @ 65% of Last Monday's 2RM

2) Every 1:30 x 3;
3 Touch n Go Power Cleans
– Add weight each set working above desired MetCon weight

B) WOD:

"Tugboat"

2 RFT: (10:00 Cap)
 
25 Power Cleans* (Rx = 115/75, S = 95/65, 75/55)
25 Bar Facing Burpees (S = Regular Burpees)

*Sub Clean Grip Deadlifts (95/65) if needed

C) Extra Credit:

Rear Foot Elevated Split Squat (3 x 6 ea)
– Rest 60s –

SKILL WORK & AMRAP 22 W/ A PARTNER

A) Skill:

3 Rounds of:

10s L-Sit Hold 
20s Handstand Walk or Hold
30s Alt. Pistol Practice 
– Rest 60s –

B) WOD:

AMRAP 22 w/ a Partner:

Run 800 Meters
50 Walking Lunges (Bodyweight)
50 Plate Ground to Overhead (45/25)

*One athlete works at a time. Split however desired.

C) Extra Credit:

Banded Leg Curls (3 x 50 ea)
– Rest 30s –

GYMNASTICS UPPER-ENDURANCE & 5 ROUNDS OF…

A) Strength:

1) Every 2:30 x 3:

a. 10 Ring or Bar Dips
b. 20 Seated Banded Lat Pulldowns 

B) WOD:

5 Rounds of, 30s Work/30s Rest:

1a) American KBS (53, 35)
1b) Mountain Climbers
1c) Hollow Body Rocks
1d) Double Unders (S = DU Attempts, Single Unders)

Rx+: 1b) HSPU's – 1c) T2B – 1d) Triple Unders

*Score = Total Reps Completed

C) Recovery:

3:00 Bike
400 Meter Jog