WOD: Week of 7/19

MONDAY 7/19

Snatch

Every 2:00 x 10 Sets

2 @70%

1 @75%

1 @80%

1 @85%

1 @88%

1 @91%

1 @94%

1 @97%

1 @99%

1 @101%+


TUESDAY 7/20

The Running Dead

For time:

1600m Run

50 Deadlifts (225/155)

50 Cal Bike or 65 Cal Row

50 DB Box Step-Overs (55/35)

1600m Run


WEDNESDAY 7/21

Bench Press

Every 3:00 x 5 Sets

7 @67-73%


5 Rounds

40 DUs

10 Push Press (65%)

10 TTB


THURSDAY 7/22

Every 12:00 x 3 Sets

1000m Row

20 Burpees Over Rower

10 Strict Pull-Ups

400 Meter Run

20 Alternating DB Snatches

10 Single-Arm DB OH Squats


FRIDAY 7/23

Partner WOD

3 Rounds each for time

50 Wall Balls


Post WOD Strength

3 Sets

Bulgarian Split Squats

8 @3111 ea

Single Arm DB Row

8 @2111 ea


Keep partners, one works, one rests


SATURDAY 7/24

Amrap 6

15 Power Cleans

15 Ring Dips

Rest 3 min

Amrap 6

15 KBS

15 HR Push-ups

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