Thursday 07/30
Strength- Every 90s x 8 sets
2 Deadlifts @ 60-70% of 1RM
WOD- 12 min AMRAP
5-10-15-20-etc…
Wallballs (20/14)
DB Snatch (50/35)
Wednesday 07/29
Strength- Every 90 x 8 sets
4 Strict press
WOD- For Time
30 Cal Row
30 Sit ups
30 Burpees
60 Stationary Lunges
30 Burpees
30 Sit ups
30 Cal Row
TUesday 07/28
Strength- Every 90s x 8 sets
2 Front Squats
WOD- 5RFT
50 DU
10 Thrusters (95/65)
Monday 07/27
Strength- OTM x 8 minutes
4 Power Cleans - moderate weight
WOD- Every 3:00 x 7 Sets
10 Hand release push ups
2 Power Cleans (205/135)
15/12 Cal Row
Friyay 07/24- 5:15am class cancelled due to thunderStorms
Due to a high percentage of thunderstorms 5:15am class is cancelled - all other classes are on
On the 0:00 For Time:
18-12-6
Burpees
16 DB Alt. Hang Squat Cleans (50/35)
-8 minute time cap-
Rest 4 mins
At the 12:00 For Time:
21-15
Burpees
12 Shoulder to Overhead Left
12 Shoulder to Overhead Right
-8 minute time cap-
Rest 4 mins
At the 24:00 For Time:
36 Burpees
48 DB Alt. Hang Clean and Jerk
-8 min time cap-
Post WOD Midline- 3RNFT
1:00 Side Plank ea. Side
20 DB Box Step ups
20 Supermans
