The Weekly Preview 070119

We are heading into July and celebrating the week of the 4th with some fun Benchmark strength tests as well as some benchmark WODs. On the 4th of July we will be doing the hero WOD “Daniel” in celebration of Independence Day, as well as getting a group to go out and do the 4k on the Fourth at Avery Brewing!! Register Here.

July 4th & Weekend Schedule Adjustments

Monday

After finishing our Front Squat progression over the past week, we will be testing our 1RMs to get some new numbers to base our percentages off of.

Lower Body Strength Test
Take 15min to Work up to a 1RM Front Squat

4 Rounds for Time
30 DB Goblet Squats at 50#/35#
20 DB Step-Ups at 50#/35# *single DB
10 Strict Pull-Ups

*13min Time Cap

Tuesday

Weightlifting Test
1RM Split Jerk

“Power Clean Elizabeth”
21-15-9 Power Cleans at 135#/95#
Ring Dips

*Time Cap 10min

Wednesday

Today the Focus is on building that aerobic engine through a series of couplets…

4 Rounds Through Set
0:00-2:00 300m/270m Row + 8 Burpees over Rower
2:00-4:00 200m Run + 12 Box Jump Overs at 24”/20”
4:00-6:00 30/24 Cal Bike 16 KBS at 53#/35#
6:00-8:00 Rest

Thursday

4th of July “Hero WOD”
“Daniel”
For Time
50 Pull-Ups 400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups

Friday

Strength Benchmark
1RM Back Squat

Conditioning
For Time:
400ft Walking Lunges
100ft Handstand Walk
25 Strict Toes to Bar

Saturday

Team WOD Saturday In Teams of 3
20min AMRAP
Partner 1: 12/10 Cal Bike + 30ft Run + 10 Box Jumps + 30ft Run
Partner 2: Holding D-Ball in Bear Hug Position *team chooses weight
Partner 3: Rest

Saturday

1RM Bench Press

1RM Weighted Pull-Up

2k Row Test

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