Tuesday, 7/31/18
WOD
10 Minute AMRAP:
5-10-15-20 etc…
Calorie Bike
Toes 2 Bar
Accessory Work
Every 2 Minutes for 5 Sets:
50′ Front Rack Walking Lunge
July 2018
Monday, 7/30/18
WOD
“Crossfit Total”
1 Rep Max Deadlift
1 Rep Max Back Squat
1 Rep Max Strict Press
Friday, 7/27/18
WOD
For Time:
1-10
Front Squats (135#/95#)
Bar Facing Burpees
Rest til 12 minutes then…
1 Mile Run
Thursday, 7/26/18
Partner WOD
22 Minute AMRAP:
60 Double Unders (Each)
50’ Sandbag Carry (Each)
4 Sandbag Clean Over Shoulder (Each)
30 Box Jump Overs (30/24) (15 Each)
200’ Farmers Carry (70#/53#) (100’ Each)
Wednesday, 7/25/18
WOD
12 Minute AMRAP:
15/12 Calorie Row
12 DB Snatch (50/35)
9 Toes to Bar
Accessory work
4×10 DB Strict Press
Tuesday, 7/24/18
Strength
10 Minute EMOM:
2 Back Squats
WOD
For Time:
30 Ring Muscle Ups
Monday, 7/23/18
WOD
3 Rounds:
15 Deadlifts (185#/135#)
50′ Walking Lunge
30 Ab Mat Sit Ups
50′ Walking Lunge
Conditioning
4×20/15 Calorie Assault Bike Sprints
*1 Minute Rest
Friday, 7/20/18
WOD
2 Rounds:
25 Thrusters (95#/65#)
7 Bar Muscle Ups
25 Wall Balls (20#/14#)
7 Bar Muscle Ups
Thursday, 7/19/18
WOD
Teams of 4:
4 Rounds:
400′ Box Push
40 Tire Flips
40 Bench Press (115#/85#)
Wednesday, 7/18/18
WOD
3 Rounds, Every 3 Minutes:
25 Hang Power Snatch (75#/55#)
Max Calorie Bike
Accessory Work
3×10 Renegade Rows