10
Jul
Monday, July 11, 2022
Join Coach Elizabeth tonight for a Rowing Skills Clinic at 5:45 PM!
There are limited spots, so sign up on Zen Planner now!
| Weekly Overview | Events/Classes | |
| Monday | Deadlift/Dip | Kipping/Butterfly Pullup Skills Clinic at 5:45 PM |
| Tuesday | Jackie | Ankles/Wrist Mobility Class at 5:45 PM |
| Wednesday | Sandbag Over Shoulder/Bench Press | Ab Attack at 5:45 PM |
| Thursday | Back Squat | |
| Friday | Shoulder/Lower Body Prehab | |
| Saturday | Squad WOD | |
| Sunday | Snatch |
Strength
Every 3:00, 4 Sets
8 Deadlifts + 8 Banded Strict Ring Dips
(FX: 8 Bench Dips) (RX+: 8 Strict Ring Dips (must be unbroken))
1-3) 60-65%
4) 65-70%
Conditioning
AMRAP 16 w/ Partner
400m Run (RX+: 600m)
40 Box Jumps (24″/20″) (RX+: 27″/22″)
20 Medicine Ball Passover (24″/20″) (20/14) (FX: 14/10) (RX+: 27″/22″)
*Split run and Box Jumps any way
*Passover = Situp with Medicine Ball Toss Over Box