Thursday, July 21

Rebuild option available today (programming below).

Strength Focus w/Coach Jacob: 4:30pm (programming below)

Strength

Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

Banded Overhead Triceps Extension x 30 reps

Rest 60-90 seconds

Landmine Row x 6 reps each arm @ 21X0

Rest 60-90 seconds

WOD

10 x 1-min Rounds

60 yd shuttle sprint (5-10-15)

10 KB Swings (53/35)

max rep Muscle-Ups/Pull-Ups/Ring Rows (in remaining time)

Rebuild

3 RFQ

Single Arm KB Swings x 10/each

Landmine Curtsy Squat x 10 @2111

Filly Press x 16 @21X1

Strength Focus

Dead Isometrics 3 x 3 + bar hang

Bottom-up Get-up x 1 + high hip bridge

Power Breathing x 10-15 + fast and loose drills