Competitor WOD July Week 4

Competitor WOD July Week 4 Day 1 A.1 Back squat, 5 x 5, rest 2 minutes A.2 Weighted pull up, 5 x 5, rest 2 minutes B. Squat clean; 20 reps @ 80% of 1 RM MetCon 3 rounds for time: 5 minute amrap of 10 unbroken kb swings @ 70/55# -rest 3 minutes- 5 minute amrap of 5 unbroken shoulder to OH @ 135/95# -rest 3 minutes- 5 minute amrap of Max distance on rower at damper of 10: 30 sec at max effort, 30 sec easy -rest 3 minutes- 5 minute amrap of 5 unbroken no push up db burpees to OH @ 40/20# Day2 A. Snatch grip DL to knees x 1 + power snatch x3 x 3 *focus on first pull B. power clean + push jerk, 3 x 3 rest 2 minutes C. Split Jerk 1.1.1, rest 2 minutes D. 3 x 5 ascent wrist roller MetCon 10 minute am rap of 4-5 Hspu – you must do 15 unbroken double unders bt. each set Day 3 4 sets for time 12 x dips 14 x db renegade rows @ max unbroken weight 20 second ball slams rest 2:00 + 4 sets for time 12 x 1 1/4 back squat @ 95-135/65-95# 14 x KB walking lunge steps @ 55/35#/h 100m row sprint Day 4 A. DL @ 65% of 1 RM 2 fast reps every 90 seconds x 12 B. CG bench press @ 65% of 1 RM; 3 fast reps every 60 seconds x 12 C.1 skull crushers, 3 x 8-10, rest 60 seconds C.2 weighted back ext., 3 x 8-10, rest 60 seconds The Nina]]>