Some of you have asked for more work to get stronger, or ready for competitions. I have added strength WODs, changed their rotations, and am going to change them again. We tried two strength WODs each week with emphasis on different lifts. Now we are going to try three strength WODs each week. Back Squat will always be one, then the other two will be either Standing Press or Bench Press, and Deadlift or Power Clean. On days you are doing the strength WODs, don’t do much of the written warm-up. The lifting will be your warm-up. Use your notebooks to determine what your working weights should be and continue to go up in weight in increments that will be successful. Don’t increase weight if form has deteriorated or if you couldn’t complete all of the required reps and sets. When you are strong enough to do the lift correctly and perform all the reps, you can go up in weight!

Now I am going to add more WODs for you to add to the WODs for the week. Increase your volume of work as slowly as you need to keep up your intensity as well as increase your endurance. It is no benefit to you if you increase your work load to the point that you have to miss days to recover. The extra Competition WODs will be on the website under the blog pages. The drop down list will say Other, then you can choose the Competition WODs and do as many of them in the week, along with the strength WODs and the regular WODs, that you can manage,

MONDAY 7-20-15
Snatch Balance

TUESDAY 7-21-15
Strength WOD: Back Squat
AMRAP in 12 minutes:
10 Dumbbell Squat Snatch (50, 40)
50 Double Unders

Strength WOD: Shoulder Press
4 Rounds each for time:
800 meter Run
rest as needed between rounds

THURSDAY 7-23-15
Strength WOD: Deadlift
AMRAP in 20 minutes:
5 Handstand Push-ups
10 Pistols (alternate legs)
15 Pull-ups

FRIDAY 7-24-15
5 Rounds for time:
20 Wall Balls (20, 14)
10 Deadlift (225, 155)

SATURDAY 7-25-15
Open Gym from 8am to 10am

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