Wednesday, July 29

Wednesday, July 29
 
Warm up:
Run/Row/Jump
8 wall squats
10 lunges
12 push ups
10 C2B pull ups
8 box jumps
5 mins pull-up work or mobility
 
Strength: Shoulder Press – week #5
 
WOD:  
5RFT
 12 front squats (115/75)
20 lateral jumps over bar
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Tuesday, July 28

Tuesday, July 28
 
Warm Up:
100m High Skips
100m High knees
2 rounds:
10 K2E
10 ring push-ups
10 dual KB cleans
 
5 min pull-up therapy
 
Strength: Front Squat- week #5
 
WOD: 15m AMRAP
7 C2B
14 wall balls (20/14)
3 shuttle runs
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Monday, July 27

Monday, July 27
 
WarmUp:
Run/Row/Jump
20 T2B
20 jumping squats
20 spiderman push-ups
20 KB swings
 
4 minutes of pull-up work
 
Strength:  Deadlift – week #5
 
WOD:
100 m farmer’s carry (50/35 in each hand)
100 DUs 
25 OHS (95/65)
30 V-ups
100 m farmer’s carry
 
For the jump rope portion, there is a 7-minute cap. 
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Sunday, July 26

Sunday, July 26

Warm up:
Run/Row/Jump
C1 or C2

5-10 Minutes of upside down work.

Strength:
Snatch Grip Deadlifts
4×4 Heavy

WOD: 21-15-9
Thrusters 95/65
HSPU

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Sunday, July 26

Sunday, July 26
Strength Class

Warm up:
500m Row
Dynamic Stretching

Snatch Balance
3@70, 3@75, 2@80, 1@90, 1@100

Front Squats
3@70, 3@75, 3@80, 3@85

Sled Drags

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