Monday 7/23
Skill:
4 Rounds for QUALITY (20 min cap)
5 Heavy Deadlifts
10 Ring Rows
10/side DB High Pull
WOD:
For Time
2000m Row
400m Farmers Carry
Score is weight/time
Tuesday 7/24
Skill:
4 Rounds for QUALITY
6 to 8 Single Arm DB Strict Press (HEAVY)
Rest :90
5 to 8 Strict Pull Ups
Rest :90
WOD:
15 min AMRAP
7 Pull Ups
8 Alt DB Snatches
7 Box Jumps
8 Sit Ups
Score is pass/rounds + reps
Wednesday 7/25
Skill:
Teams of 2 to 3
10 to 15 Rope Climbs
30 to 45 DBall Ground to Over Shoulder
WOD:
For Time
30/21 Cal AAB
30 DB Step Ups
30 DB Burpee to Deadlift
Score is time/time
Thursday 7/26
Time Trial
1 mile run
WOD:
9 min AMRAP
20 Alt DB Hang Clean n Jerks
10 Push Ups
Score is time/rounds + reps
Friday 7/27
Strength:
Front Squat
3-3-3-3-3
WOD:
EMOM x 10
Min 1: 10 (+2) Russian Swings 53/35
Min 2: 10 (+2) Air Squat
Score is weight/rounds completed
Skill:
4 Rounds for QUALITY (20 min cap)
5 Heavy Deadlifts
10 Ring Rows
10/side DB High Pull
WOD:
For Time
2000m Row
400m Farmers Carry
Score is weight/time
Tuesday 7/24
Skill:
4 Rounds for QUALITY
6 to 8 Single Arm DB Strict Press (HEAVY)
Rest :90
5 to 8 Strict Pull Ups
Rest :90
WOD:
15 min AMRAP
7 Pull Ups
8 Alt DB Snatches
7 Box Jumps
8 Sit Ups
Score is pass/rounds + reps
Wednesday 7/25
Skill:
Teams of 2 to 3
10 to 15 Rope Climbs
30 to 45 DBall Ground to Over Shoulder
WOD:
For Time
30/21 Cal AAB
30 DB Step Ups
30 DB Burpee to Deadlift
Score is time/time
Thursday 7/26
Time Trial
1 mile run
WOD:
9 min AMRAP
20 Alt DB Hang Clean n Jerks
10 Push Ups
Score is time/rounds + reps
Friday 7/27
Strength:
Front Squat
3-3-3-3-3
WOD:
EMOM x 10
Min 1: 10 (+2) Russian Swings 53/35
Min 2: 10 (+2) Air Squat
Score is weight/rounds completed
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