Sunday, July 31 - Saturday, August 5

Sunday, July 31 - No Class

 

Monday, August 1

WOD: For Time (compare to 7/25/15 & 4/4/15)

  • 5K Run

*Row if need be but running is prescribed for this workout.

 

Tuesday, August 2

Strength: 10 Minute EMOM

Minute 1:

  • 30 second Handstand Hold

Minute 2:

  • 3 Rolls to Candlestick or 30 seconds of Hollow Rocks

WOD: 8 Rounds for Time

  • 150M Row
  • 15 MB Ground to Over the Shoulder (14/20)
  • 15 MB Sit-Ups (14/20)

 

Wednesday, August 3

Strength: Deadlift 

  • 5x3

WOD: 20 minute AMRAP

"Jack" (compare to 11/11/13)

  • 10 Push Press (83/115)
  • 10 KB Swings (55/70) 
  • 10 Box Jumps (20/24)

 

Thursday, August 4

Strength: 12 Minute MOMO

  • Snatch High Pull + Hang Snatch High Pull + Hang Snatch

WOD: 15 Minute EMOM

Minute 1: 

  • 3 Snatch (103/155)

Minute 2: 

  • 14 KB Walking Lunges (35/55)

Minute 3:

  • 14 Ring Rows

 

Friday, August 5

Strength: 10 Minute MOMO

Jerk

  • 5 Reps at 50% of 1 Rep Max

WOD: For Time

  • 20 Handstand Push-Ups
  • 20 Back Squat (103/155)
  • 20 Burpees
  • 15 Handstand Push-Ups
  • 15 Back Squats (103/155)
  • 15 Burpees
  • 10 Handstand Push-Ups
  • 10 Back Squats (103/155)
  • 10 Burpees

*Back squat comes from the floor

 

Saturday, August 6

WOD: TABATA 

  • Knees to Elbows
  • Shuttle Runs
  • Back Extensions
  • Double Unders
  • SIt-Ups
  • Row (calories)
Posted on July 31, 2016 .