WOD

Announcements:

Yoga is every Sunday at 9am.  No Sunday Skool this week.
Moving Weekend is June 29th, 30th & July 1st! #movingwod #farmercarries

A. Bench Press – 8 sets of 3 reps
(same load for all sets, approx 7-8 RM weight)

B. Reps 20-18-16-14-12-10-8-6-4-2 (16 min cap)
(108 reps of each)

KBS (53/35, ADV 70/53)
Push-ups
Sit-ups OR V-ups (ADV GHD)

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STRONG PROGRAM:

Legs (Ham/Glute dominant) + Core
Parts A and B stay the same each week. Track these metrics.

A. Power Cleans (drop bar from top) – 2 reps every 90 seconds x 6 sets
Note that the interval has changed from “EMOM” to every 90 seconds, which should allow some additional progression to take place before we switch to singles in a couple weeks.

B. “Stop” Deadlifts
Work to a challenging set of 3 reps
Then drop weight 10-15% and complete 3 sets of 2 reps
*Focus on speed of pull and perfect mechanics on 3×2 at lower weight
*Goal is to increase top triple the next week whenever you succeed

C. One Round (Ret 3-5 min) Repeat One Round:

100m Farmers Walk (heavy as poss, set down once at 50m mark)
12-15 Weighted Hip Ext OR 8-12 GHR
30 Russian Twists

D. One Round:
30 Cal Row
20 Russian KBS (Heavy, unbroken)
10 “Man Makers”

Address:

1827 Garnet Ave
San Diego, CA 92109

Phone Number: