Thursday, July 16th

Outdoor WOD

A) 2 Power clean + 1 Squat clean
Go every 2 minutes for 7 rounds
*Reset after each rep. No touch & go.
*On power cleans, pause in power catch position for 1 second before locking out knees
*Ascend in weight as form allows.
B) For time:
21-15-9
deadlift (155/105lb)-bar facing burpee
*8 minute time cap
Rest 2 minutes
Then 15-12-9
burpee box jump over (24/20″)-hang power clean (135/95)
*8 minute time cap

Home WOD

A) For time:
21-15-9
db suitcase deadlift/side
db facing burpee
Rest 3 minutes
Then 15-12-9
burpee tuck jump
30-24-18
alt. db hang power clean
B) 4 sets for quality:
12 weighted glute bridge thrusts
10/side single leg RDLs
8 weighted kang squats

Functional Bodybuilding Zoom Class

Warm-up:
2 sets
8/side Rotating Bird Dogs
8/side Figure 4 to Pigeon
8/side Rotational Curtsy Squat

A1) Goblet Hunter Squat: 8-10 Reps/Leg
A2) Single Arm Pendlay Row: 8-10/arm; Rest 90sec x 3 Sets

B1) Weighted Bench Dips: 12-15 Reps
B2) Zercher Single Leg RDL: 8-10/leg
B3) Top of Renegade Row Hold: 20sec/side; Rest 90sec x 3 Sets

C) 3 Sets for Quality
10 Swing to Goblet Squat Catch
10/side Swing to Goblet Split Catch
20 Split Hand-offs

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