Thursday 8/1

STRENGTH:
Skill Work

WOD:
12 Minute AMRAP:
12 KB Swings (53/35)
8 Single Arm OH Squats (53/35)
12 Weighted Sit-Ups (45/25)

Wednesday 7/31

STRENGTH:
Back Squats

WOD:
*13 Minute Ascending Ladder (By 2’s):
Box Jumps (24/20)
Pull-Ups
* Run 100 m after each round

Tuesday 7/30

STRENGTH:
Strict Press

WOD:
For Time:
21 Power Snatches (95/65)
21 Burpees Over Barbell
**REST 1 MINUTE**
15 Power Snatches (105/75)
15 Burpees Over Barbell
** REST 1 MINUTE**
9 Power Snatches (115/85)
9 Burpees Over Barbell

Monday 7/29

STRENGTH:
Bench Press
Wall Balls

WOD:
5 Rounds For Time:
10 Floor Press (135/95)
20 Air Squats
40 Double Unders

Saturday 7/27

PARTNER WOD :
30 Minute AMRAP:
30 Box Jumps (24/20)
30 Power Cleans (95/65)
30 Bent Over Rows (95/65)
30 Push Press (95/65)
30 Back Squats (95/65)
30 Burpees
30 Barbell Push-Ups
30 Med Ball Sit-Ups (Together)
300 m Run (Together)

Split reps evenly, run together. HAPPY 30th BIRTHDAY JAX !!!!!

Wednesday 7/24

STRENGTH:
Power Snatch

WOD:
4 Rounds:
17 OH Plated Lunges (45/25)
7 Ring Dips
6 Thrusters (135/95)