Tuesday, 7/17/18
WOD
”Lou”
For Time:
600m Run
21 Squat Cleans (135#/95#)
21 Bar Facing Burpees
400m Run
15 Squat Cleans (135#/95#)
15 Bar Facing Burpees
200m Run
9 Squat Cleans (135#/95#)
9 Bar Facing Burpees
July 2018
Monday, 7/16/18
WOD
8 Minute AMRAP:
12 Shoulder to Overhead (95#/65#)
12 Toes to Bar
Conditioning
5×400/350m Row
*Rest 1 Minute
Friday, 7/13/18
WOD
5 Minute AMRAP:
24/20 Calorie Row Cash In
12 Front Squats (95#/65#)
4 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
5 Minute AMRAP:
24/20 Calorie Row Cash In
8 Front Squats (115#/85#)
4 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
5 Minute AMRAP:
24/20 Calorie Row Cash In
4 Front Squats (135#/95#)
4 Burpee Box Jump Overs (24″/20″)
Thursday, 7/12/18
Partner WOD
8 Rounds:
200’ Sandbag Carry (150#/100#)
4 Rope Climbs
12 Synchro Hand Release Push Ups
Wednesday, 7/11/18
WOD
For Time:
75 KB Swings (70#/53#)
*EMOM 15 Ab Mat Sit Ups
Conditioning
5x300m Sprints
*Rest 1 Minute
Tuesday, 7/10/18
Barbell Conditioning
2×15 Overhead Squats
*Rest 3 minutes between sets
WOD
10 Minute AMRAP:
5 Handstand Push Ups
20 Double Unders
5 Chest to Bar Pull Ups
20 Double Unders
*Go up by 5 reps every round on the handstand push ups and c2b pull ups
Monday, 7/9/18
Strength
10 minutes to work up to a heavy Deadlift
WOD
For Time:
21 Deadlifts (275#/185#)
1k Assault Bike
15 Deadlifts (275#/185#)
1k Assault Bike
9 Deadlifts (275#/185#)
Friday, 7/6/18
Gymnastics
Muscle Up Skill Work
WOD
For Time:
1000m Row
200′ Dumbbell Overhead Walking Lunge (50#/35)
20 Muscle Ups
Wednesday, 7/4/18
WOD
“Hotshots 19”
6 Rounds:
30 Air Squats
19 Power Cleans (135#/95#)
7 Strict Pull Ups
400m Run