Friday – 7/27/18

a. Clean 1 rep max

b. 2-3 rounds depending on time: (11 minutes for 3)
– 1 minute max deadlift (135,95)
– 1 minute max overhead hold (start from floor)
– 1 minute max wall balls
– 1 minute rest

Thursday – 7/26/18


a. Strict press 5-5-3-3-1-1-1

b. AMRAP in 10 minutes
– 200m run
– 15 knees to elbow
– 5 push jerk (155,105)

Wednesday – 7/25/18

a. For time: (28 minute cap)
– 50 sit ups
– 3 rounds of Cindy
– 30 burpees
– 6 rope climbs
– 30 KB swings
– 3 rounds of Cindy
– 50 sit ups
(Cindy – 5 pull ups, 10 push ups, 15 air squats)

b. If time allows – Middle plank 3×1 minute

Tuesday – 7/24/18

WOD
a. Deadlift 5-5-3-3-1-1-1

b. AMRAP in 6 minutes
– Sled sprint to no parking sign (alternate forward and backward pull) (2/1 plate)
– 25 double unders
*3 minute rest

c. AMRAP in 6 minutes
– 8 push press (115,85)
– 8 toes to bar

4pm Kettlebell
Double KB
5 reps 5 sets of
– Snatch
– Front squat
– Press
– Front squat
– Clean
– Front squat

6pm Olympic Lifting and Open Gym

Monday – 7/23/18

a. Snatch 1 rep max

b. AMRAP in 10 minutes of row or run “Nancy”
– 400m run (500m row)
– 15 overhead squats (95,65)

c. If time allows – Hollow hold tababta