Monday July 30
Push Press
3×2@90
2×2@95
AMRAP 11
12 Wallball 20/14
9 Ab-Mat Sit Up
6 Pull Up
Tuesday July 31
AMRAP 4
8 Overhead Lunge 35/15
4 Burpee Box Jump Over 24/20
Rest 1
AMRAP 4
6 DB Squat 50/35 Per Hand
6 Burpee Over DB’s
Rest 2 minutes then repeat
Wednesday Aug. 1
6 Minutes to work up to a heavy double Hang Clean
3 Rounds for Time
25 Cleans 105/70
500 M Row
Thursday Aug.2
For Time:
Buy In 600 M Run
Then:
60 Alt. Db Snatch 50/35
50 Box Jumps
40 Sh. 2 Oh 50/35(20 per arm)
30 Toes 2 Bar
Friday Aug. 3
Bench Press
6-6-6-6
For Time
Double Unders 20-40-60
Chest 2 Bar 15-12-9
Pistol 40-30-20
Saturday Aug.4
Hero WOD ‘NATE’
AMRAP 20
2 Muscle Ups
4 HSPU
8 KB Swing 70/53
Sunday Aug. 5
4 Rounds For Time
30/20 Cal. Bike
20 Push Up
15 Goblet Squat 44/26
10 Deadlift 185/125