05 Jul

7/3 – 7/8

Monday
SWOD: back squats & strict pull ups
WOD: “Mary”
20 minute AMRAP
5 Handstand Push-ups
10 Pstol squats (alternating)
15 Pull-ups
 
Tuesday
10:00 am
WOD: American Birthday Surprise
 
Wednesday
SWOD: Push Press & Strict Press
WOD:
5 min AMRAP
5 Strict Press (95/65)
10 Sit Ups
5 Bar Over Burpees
*1 min REST
5 min AMRAP
7 Push Press (115/75)
10 Sit Ups
7Bar Over Burpees
*I min REST
5 min. AMRAP
5 Push Jerks (135/95)
10 Sit Ups
5 Bar Over Burpees
 
Thursday
SWOD: Hang Snatch + 2 OH Squats
WOD: For Time
50-40-30-20-10 Double Unders (1:2)
21-18-15-12-9 Push Ups
REST 5 min.
10-20-30-40-50 Double Unders (1:2)
9-12-15-18-21 KB/DB Snatch (53/35)
 
Friday
SWOD: Deadlift & Strict Ring Dips
WOD: 25 min AMRAP
200m Wt. Run (20/14)
20 T2B/K2E
1 Triple Turtle Complex (155/105)
*add 1 Complex each round
 
Saturday
Olympic Lifting starting NEXT week at 9am!
10am Partner WOD

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