WOD

July 24 - 30

Monday

July 24, 2017

3 Rounds For Time:

100 Double Unders

50 Wall Ball (20/14)

25 Cal Row

25-Minute Cap

Tuesday

July 25, 2017

Strength

Snatch

3 Reps @50/60/70/80/75% of 1RM

For Time:

12-9-6-3

Power Snatch (95/65)

Burpee

10-Minute Cap

Wednesday

July 26, 2017

Strength

Split Jerk

3RM

15-Minutes

Conditioning

21-15-9

Dumbbell Hang Squat Clean (50×2/35×2)

Hand Stand Push Up

15-Minute Cap

Thursday

July 27, 2017

Teams of 2

50 Back Squats (135/95)

40 Pull Ups

30 Shoulder to Overhead

50 Front Squats (115/75)

40 Pull Ups

30 Shoulder to Overhead (115/75)

50 Overhead Squats (95/65)

40 Pull Ups

30 Shoulder to Overhead (95/65)

25-Minute Cap

Friday

July 28, 2017

Sumo Deadlift

3×10 Reps @ 90% of 10RM

EMOMx3

10 Power Clean And Jerks (135/95)

Rest 3-Minutes

EMOMx4

8 Power Clean And Jerks (135/95)

Saturday

July 29, 2017

For Time:

30-25-20-15-10

Toes To Bar

Power Snatch (75/55)

Burpee

30-Minute Cap

Sunday

July 30, 2017

Aerobic Capacity

Row

8x 250m; Rest :45

15-minute Cap

Conditioning

EMOMx10

Odd: :30 Max Rep Box Jump Over

Even: :30 Max Reps Kettle Bell Sumo Deadlift High Pull (70/53)









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