Monday 7/20

STRENGTH:
Squat Cleans

WOD:
5 Rounds for Time
10 Hang Squat Cleans
12 B/Bell Push Ups
150 m Run

Saturday 7/18

PARTNER WOD:
18 Minute AMRAP:
Run 400 m (Together)
Partner A:
7 Right Arm KB/DB Push Press
7 Left Arm KB/DB Push Press
Partner B:
14 Ring Rows
then switch:
14 OH Plated Lunges (Together)

Thursday 7/16

Strength:
Power Cleans

WOD:
16 Minute AMRAP:
10 Toes 2 Bar
30 Double Unders
10 Power Cleans

Tuesday 7/14

Strength:
1 Strict Press, 1 Push Press, 1 Push Jerk (adding up after each set)

WOD:
Max Reps ~ Wall Balls
***Rest 3 Minutes***
Max Reps ~ Push Ups
***Rest 2 Minutes***
Max Reps ~ Sit Ups
***Rest 1 Minutes***
Max Reps ~ Pull Ups

Monday 7/13

PARTNER WOD:
For Time:
100 Deadlifts (alternating sets of 10)
7 Burpees (each) (Together)
80 Hang Cleans (alternating sets of 8)
8 Burpees (each) (Together)
60 Shoulder 2 OH (alternating sets of 6)
9 Burpees (each) (Together)
40 Front Squats (alternating sets of 4)
10 Burpees (each) (Together)
20 Thrusters (alternating sets of 2)
12 Burpees (each) (Together)

One partner works while one partner rests during barbell movements. Both partners do all the burpees together.

Saturday 7/11

PARTNER WOD:
For Time:
100 Deadlifts (alternating sets of 10)
7 Burpees (each) (Together)
80 Hang Cleans (alternating sets of 8)
8 Burpees (each) (Together)
60 Shoulder 2 OH (alternating sets of 6)
9 Burpees (each) (Together)
40 Front Squats (alternating sets of 4)
10 Burpees (each) (Together)
20 Thrusters (alternating sets of 2)
12 Burpees (each) (Together)

One partner works while one partner rests during barbell movements. Both partners do all the burpees together.

Friday 7/10

GO GET IT FRIDAY !!!!

WOD:
5 Rounds for Time:
12 OH D/Bell Lunges
100 m Run
then,
25 Devil Presses