July 15 - 20

Monday

Overhead Squat [3131]

6-8 (rounds) x 5 (reps), increasing

WOD: 6 min AMRAP

$$$ 100 double under (100 singles +10 burpee)

10 power snatch @ 75/55

10 pull-ups

3 min rest, then 

6 min AMRAP
$$$ 100 double under (100 singles +10 burpee)
10 power snatch @ 75/55
10 pull-ups

Tuesday

Alternating tabata (8 min)

a. superman hold

b. abmat situps

Accessory: accumulate 3 min HS hold

WOD: 5 rounds, EMOM (24 min total)

min 1: max burpee box jump

min 2: max C2B pullups

min 3: max AB/Ski Cal

min 4: max HSPU

min 5: rest

Wednesday

E2MOM x 8 (increasing)

2 power clean + 2 thruster + 1 push jerk

WOD: 3 RFT

400m run

30 walking lunge

15 power clean @115/85

10 T2B

15 front squat

30 box jumps

400m row

Thursday

WOD: 2 Rounds for time, 

in teams of two, one working at a time

100 Air Squats

100 burpee

100 box jumps @ 24/18

100 barbell thruster

100 cal bike/ski

Friday

5x5 DB bench press (increasing)

alternating with 6-8 reps DB row

WOD: 16 min AMRAP

20 S2OH @75/55

250m row

15 over-barbell burpee

250m row

Saturday

WOD: 'Dicko' 3RFT

29 HRPU

6 hang power clean @ 115/85

29 abmat situps

6 push press

29 pullups

6 OH squat

29 KBS @ 50/35