Sunday, July 19 - Saturday, July 25

Sunday, July 19 - No Class

 

Monday, July 20 

Strength: Strict Press

  • 5x5

WOD: 8 Rounds for Time

  • 10 KB Sumo Deadlift High Pull (35/55)
  • 10 Burpees
  • 10 MB Cleans (14/20)

 

Tuesday, July 21

Strength: Clean

  • 5x2

WOD: Buy-In + Ladder for Time

Buy-In

  • 50 KB Swings (35/55)

3 Rounds

  • 24 Box Jumps (20"/24")
  • 12 Hang Snatch (63/95)

 

Wednesday, July 22

Strength: Back Squat

  • Establish a 1 Rep Max

WOD: 20 Minute AMRAP (compare to 3/31/15 & 9/9/14)

"Nicole"

  • 400 M Run
  • Max. Pull-Ups

 

Thursday, July 23

WOD: For Time

  • 100 Double Unders
  • 9 Push Jerk (103/155)
  • 18 Handstand Push-Ups
  • 100 Double Unders
  • 9  Squat Clean (103/155)
  • 18 Handstand Push-Ups
  • 100 Double Unders
  • 9 Thrusters (103/155)
  • 18 Handstand Push-Ups
  • 100 Double Unders

 

Friday, July 24

Skill Work: Pistols

WOD: 30 Minute On, Minute Off

  • Knees to Elbows
  • Row
  • MB Sit-Ups (14/20)
  • Sled Push
  • Wall Balls (14/20)

 

Saturday, July 25

WOD: For Time (compare to 4/4/15)

  • 5K Run

*Athletes can row if injured

Posted on July 19, 2015 .