Monday 7/16
Skill:
7 min AMRAP
30 Jump Ropes
50ft Single Arm OH Carry (right)
50ft Single Arm OH Carry (left)
WOD:
For QUALITY
10-9-8-7-6-5-4-3-2-1
Srict Pull Ups
DB Bench
Score is rounds + reps/pass
Tuesday 7/17
Strength:
Front Squat
5x5
WOD:
Teams of 2 to 3
10 minutes
Max AAB Calories
Score is weight/calories
Wednesday 7/18
WOD:
400m run
30 Push Ups
400m run
30 Ring Rows
400m run
30 Sit Ups
400m run
30 Air Squats
Score is time
Thursday 7/19
Skill:
4 Rounds For Quality
12 Romanian Deadlifts
12 Sit Ups
30 sec Double KB Waiter Hold
WOD:
For Time
1000m Row
42 KB Walking Lunges
24 Burpees
Score is pass/time
Friday 7/20
Skill:
Push Press
Build to a Heavy 3
WOD:
For Time
9-15-21-15-9
Russian Swing
Box Jump Over
:30 on/:30 off till completion
Score is weight/time
Skill:
7 min AMRAP
30 Jump Ropes
50ft Single Arm OH Carry (right)
50ft Single Arm OH Carry (left)
WOD:
For QUALITY
10-9-8-7-6-5-4-3-2-1
Srict Pull Ups
DB Bench
Score is rounds + reps/pass
Tuesday 7/17
Strength:
Front Squat
5x5
WOD:
Teams of 2 to 3
10 minutes
Max AAB Calories
Score is weight/calories
Wednesday 7/18
WOD:
400m run
30 Push Ups
400m run
30 Ring Rows
400m run
30 Sit Ups
400m run
30 Air Squats
Score is time
Thursday 7/19
Skill:
4 Rounds For Quality
12 Romanian Deadlifts
12 Sit Ups
30 sec Double KB Waiter Hold
WOD:
For Time
1000m Row
42 KB Walking Lunges
24 Burpees
Score is pass/time
Friday 7/20
Skill:
Push Press
Build to a Heavy 3
WOD:
For Time
9-15-21-15-9
Russian Swing
Box Jump Over
:30 on/:30 off till completion
Score is weight/time
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