Month: July 2019

8/1/19

THURSDAY Strength: Cleans 3×1 (singles at 90%) WOD: 10-9-8-7-6-5-4-3-2-1 KB Snatches Right Arm KB Snatches Left Arm C2B Post: Side Plank Pull Thru’s 3×12

7/31/19

WEDNESDAY Strength: Deadlifts 3×1 (95%) WOD: 2 Rounds for time 40 Pistols 60 Sit Ups 100 Double Unders 400M Run Post: Supermans 3×30

7/30/19

TUESDAY Strength: EMOM 7 min 5 Strict Press 10 Air Squats WOD: 3 Rounds 800M Run 15 HSPU 15 Box Jumps overs (24/20) Post: KB Figure 4 abs 3×20

7/29/19

MONDAY Strength: Back Squats 4×5 (70%) Benchmark WOD: “Fran” 21-15-9 Thrusters (9565) Pull Ups Post: Band Walking 2x

7/27/19

  SATURDAY Christmas in July (12 Days of Christmas WOD) 40 min CAP 1-100M Run 2-Pull Ups 3-Burpees 4-Air Squats 5-Push Ups 6-Wall Balls 7-Sit Ups 8-Lunges 9-KBS 10-Reverse KB Burpees 11-Slam Balls 12-800 M Run (South Rock)


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