Programming Week of July 15-19, 2024

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July 14, 2024
Programming Week of July 15-19, 2024

Monday

Strength: Snatch

8 min to work up to a heavy single

WOD: Isabel

30 Snatches for time 135/95

Tuesday

WOD: 

4 rounds for time of:
10 Deadlifts, 225/155 lbs
30 Wall Balls, 20/14 lbs, 10/9 ft

Strength:

Deadlift 3-3-3-3-3+

Wednesday

Strength:

1 Squat Clean Thruster, pick load

Every 1 min for 6 mins.

WOD:

As many reps as possible in 12 mins of:
10 Row Calories
3 Thrusters, 185/125 lbs
12 Row Calories
3 Thrusters, 185/125 lbs
14 Row Calories
3 Thrusters, 185/125 lbs

...Continue adding 2 Row Calories each round until time expires.

Thursday

Strength/Skill: For quality:Single Arm Dumbbell Overhead Carry, pick load, 200 m

WOD: 

For time:
21 Pull-ups
21 L/21 R Single Arm Dumbbell Clean & Jerks, 50/35 lbs
15 Pull-ups
15 L/15 R Single Arm Dumbbell Clean & Jerks, 50/35 lbs
9 Pull-ups
9 L/9 R Single Arm Dumbbell Clean & Jerks, 50/35 lbs

Friday

WOD:

Complete as many rounds as possible in 25 mins of:
60 Double Unders
30 AbMat Sit-ups
20/18 Bike Calories
10 Ring Dips

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