Wednesday 07/26
WOD- 12 min AMRAP
40 DU
20 Sit ups
10 Pull ups
Post WOD- KB Walks 3 Rounds
50m (L) Front Rack + (R) Farmers Hold
50m (L) Overhead + (R) Farmers Hold
50m (R) Front Rack + (L) Farmers Hold
50m (R) Overhead + (L) Farmers Hold
Tuesday 07/25
Strength- Every 90s x 8 sets
1 Power Clean + 2 Hang Power Cleans
Build to a heavy complex
WOD- For Time
800m Run
20 Power Cleans (115/85)
20 Lateral Burpees
400m Run
15 Power Cleans (135/95)
15 Lateral Burpees
200m Run
10 Power Cleans (155/105)
10 Lateral Burpees
Monday 07/24
Strength- Every 2:00 x 5 Sets
3-3-3-3-3 Deadlifts
Build based off feel
WOD- 4 Rounds
0:00-2:00 = 500m/400m Row
2:00-3:00 = Max Wallballs (20/14)
3:00-4:00 = Rest
Friday 07/21
Strength Day
Part 1- Establish a 1 RM Snatch
OTM x 7 mins = 1 Snatch
7:00-15:00 = Find a new 1RM
Part 2- Back Squats
Every 2:00
7x5 @ 75% of 1RM
Thursday 07/20
WOD- 2RFT
800m Run
5 Rope Climbs
25 Burpees
Post WOD- Midline
2:00 L-Hang / 4:00 Tuck Hold
Every drop 12 Sit ups