Sunday, July 17 - Saturday, July 23

Sunday, July 17 - No Class

 

Monday, July 18

Strength: Strict Press

  • 5x2

WOD: 21 Minute EMOM

Minute 1:

  • 15 KB Sumo Deadlift High Pull (35/55)

Minute 2:

  • 2 Rope Climbs

Minute 3:

  • 12 Burpees

 

Tuesday, July 19

Strength: Hang Snatch

  • Establish a 1 Rep Max

WOD: For Total Time

Buy-In

  • 800M Run

then...3 Rounds for Time

  • 10 Snatch (93/135)
  • 10 Handstand Push-Ups

Buy-Out

  • 800M Run

 

Wednesday, July 20

WOD Part 1: Max Attempt for Total Reps

  • Bench Press (93/135)

*Minimum of 10 reps

WOD Part 2: For Time

  • 2K Row

WOD Part 3: For Time

  • 10 Sled Pulls (25/45)

 

Thursday, July 21

Strength: Back Squat

  • Establish a 1 Rep Max 

WOD: 5 Rounds For Time (compare to 4/19/16 & 9/18/15)

"Nancy"

  • 400M Run
  • 15 Overhead Squats (63/95)

 

Friday, July 22

Strength: Deadlift

1x5; 2x3; 3x2

WOD: 10 Minute AMRAP

  • 25 Double Unders
  • 5 Bar Muscle Ups

 

Saturday, July 23

WOD: For Total Wall Ball Reps

5 x 4 Minute Rounds

  • 20 calorie Row
  • 20 MB Sit-Ups (14/20)
  • Max Wall Balls

*Rest precisely 3 minutes between each round

Posted on July 17, 2016 .