WOD

July 31 - 06

Monday

July 31, 2017

300

30 Box Jump (24/20)

30 Chest to Bar Pull Ups

30 USA Kettle Bell Swings (70/53)

30 Front Squat (115/80)

30 Toes To Bar

30 Push Press (115/80)

30 Deadlift (115/80)

30 Wall Ball (20/14)

30 Burpee

30 Double Unders

30-Minute Cap

Tuesday

August 1, 2017

Strength

Clean and Jerk Complex

3 Power Cleans

3 Front Squats

3 Jerks

As Heavy As Possible

18-Minutes

Time Trial

For Time:

1k Row

Wednesday

August 2, 2017

Strength

Bench Press

3 sets of 8 Reps

Climbing, Tempo 20X1

15-Minutes

EMOMx16

Even: 50 Double Unders

Odd: 10 Ring Dips

Thursday

August 3, 2017

Teams of 3

100 Sit Ups

100 Russian Swings (53/35)

100 Hollow Rocks

100 Box jumps (24/20)

100 Toes to Bar

30-Minute Cap

Friday

August 4, 2017

Deadlift

10RM

18-Minutes

EMOMx12

Minute 1: 20/16 Cal Row

Minute 2: 16 Alternating Dumbbell Power Snatch (50/35)

Minute 3: 12 GHD Sit Up

Saturday

August 5, 2017

Hammer

5 Rounds Each for Time

5 Power Clean

10 Front Squat

5 Jerks

20 Pull Ups

Rest 1:30

Men:135 Women:95

25-Minute Cap

Sunday

August 6, 2017

For Max Reps

5 Minutes Max Reps Burpee Box Jump Over

5-Minutes Rest

4 Minutes Max Reps Cal Row

4-Minutes Rest

3 Minutes Max Reps Power Snatch (115/80)

3-Minutes Rest

2 Minutes Max Reps Wall Balls (20/14)

2-Minutes Rest

1 Minute Max Unbroken Set Chest to Bar Pull Ups









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