This Week’s Specialty WODs

CFE
Partner “Hansen”
30 minute AMRAP:
30 American Kettlebell Swings (24/16)
30 Burpees
30 Sit ups

Movements must be done in order, but reps can be partitioned as desired. One person working at a time.

Functional Strength
5 rounds of:
A1. 6-8 Bench Press, increasing
A2. 100 ft. Kettlebell Farmer’s Carry (AHAP)
Rest 2-3 minutes

Accessory
5 rounds of:
30 seconds Plank Up and Downs
30 seconds Rest

OlyWOD
Wednesday 7/19
Jerk with 5 second pause in split
5×1
Jerk
5×1
5×3 (light and technical focus)

Sunday 7/23
Clean
5×1 – 30 seconds between sets
5×1 – 30 seconds between sets
5×1 – 30 seconds between sets