July 16- July 22, 2018

Monday July 16

Push Press

3×3@ 80%

2×3@ 85%

EMOM 12

1- 8 Z-Press AHAP

2- 8 Bench Press 115/85

3- 15/10 Cal. Bike

4- :20-:40 Hollow Body

 

Tuesday July 17

600 M Run Buy in

Then

3 Rounds

30 Air Squats

30 KB Swing 53/35

60 Double Unders

 

Wednesday July 18

AMRAP 25

100 M Farmer Carry 53/35

10 Burpee Box Jump Overs 24/20

12 DB Squat Cleans 50/35

8 Toes 2 Bar

 

Thursday July 19

AMRAP 11

12/8 Cal Row

8 Pistols

6 HSPU

AMRAP 11

20 Alt. DB Snatch 50/35

8 Burpee

10 Ring Dips

 

Friday July 20

Back Squat

3×8 @ 8 RPE

For Time:

40 Wallball 20/14

20 Pull up

20 Deadlift 225/155

30 Wallball

15 Pull Up

15 Deadlift

20 Wallball

10 Pull Up

10 Deadlift

 

Saturday July 21

Hero WOD

COE

10 Rounds

10 Thrusters 95/65

10 Ring Push ups

 

Sunday July 22

5 RFT

10 Overhead Squats 95/65

5 Snatch

20 Double Unders

E2M including 0:00 Run 100 M

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