Month: July 2018

STRENGTH:

OH Squats

WOD:
15 Minute AMRAP:
10 KB/DB Snatches (53/35)
  7 KB/DB Box Step Overs (24/20)
30 Double Unders

Partner WOD:

25 Minute AMRAP:
30 KB Swings (53/35)
30 Pull-Ups
30 Power Cleans (95/65)
400 m Run (Together )

STRENGTH:
Squat Clean

WOD:
4 Rounds of:
25 Burpees
20 Pull-Ups
15 Wall Balls (20/14)
10 Front Squats (95/65)

PARTNER WOD:
20 Minute Amrap:
Partner A does:
3 Power Cleans (135/95)
6 Hang Cleans (135/95)
9 Air squats

Partner B does:
100 m OH Plated Carry (45/25)

Partner B picks up where Partner A leaves off !!!

STRENGTH:
Deadlift

WOD:
10 down to 1 : Push Press (95/65)
1 up to 10 : HRPU's

**REST 2 MINUTES**

10 down to 1 : Front Squats (95/65)
1 up to 10 : Knees 2 Elbow

Partner "HERO WOD"
8 Rounds:
26 Deadlifts (185/125)
34 Wall Balls (20/14)
400 m Run (Together)

Partner WOD:
24 Minute AMRAP:
40 Hang Cleans (115/85)
40 Push Press (115/85)
40 KB Swings (53/35)
Run 400 m (Together)

STRENGTH:
EMOM
Strict Press
D/Bell Curls

Partner WOD:
For Time:
Partner A: Max Burpees 2 Plate
Partner B: Run 200 m
   ( then switch )
Partner A: Max Pull ups
Partner B: Run 300 m
   ( then switch )
Partner A: Max SDHP (95/65)
Partner B: Run 400 m
   ( then switch )
Cash Out: 100 KB Swings (53/35) split reps