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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