30 June – 6 July 2019

Posted on June 30, 2019

Monday, July 1

Strength: Snatch 2-2-2-2-2

Sets should be touch and go through all 5 sets.

WOD: “Nancy”

5 Rounds for time

400 Meter Run

15 Overhead Squats 63/95

*25 Minute Time Cap

 

Tuesday, July 2

Strength: 10 Minute EMOM

30 Second Hollow Hold

45 Second Weighted Plank 25/45

WOD: For Time

60 Toes to Bar

60 Push-ups

60 SDLHP 35/55

  • 3 Burpees at the start of each minute. (this workout will start with 3 burpees)

*20 Minute Time Cap

Wednesday, July 3

Hero WOD: “Hammer”

5 Rounds for time

5 Power Cleans 93/135

10 Front Squats 93/135

5 Push Jerks 93/135

20 Pull-ups

90 Second Rest

*35 Minute Time Cap

 

Thursday, July 4

WOD: Triple 2’s

2 Mile Run

2000 Meter Row

200 Double Unders

*35 Minute Time Cap

 

Friday, July 5

Strength: Dead Lift 10-8-4-4-4

WOD: 14 minute AMRAP

8 High Box Jumps 24/30

30 Sit-ups

100′ Kettlebell Farmers Carry 70/110

 

Saturday, July 6

WOD:  For Time 10-20-30-40-30-20-10

Kettlebell Swings 35/55

Goblet Squats 35/55

Slam Ball Over the Shoulder 25/40

1000 Meter row buy out

*35 minute time cap

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