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

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

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