7/16-7/20

Monday:

Skill: Thrusters. Work up to a heavy single

Wod: Fight Gone Bad

-3 Rounds For Total Reps 

-1 minute Wall Balls (20/14) 

-1 minute Sumo Deadlift High-Pulls (75/55) 

-1 minute Box Jumps (20 in) 

-1 minute Push Press (75/55)

-1 minute rest

 

Tuesday:

Skill: 800m run for time (2 attempts)

Wod: 22 minute AMRAP

-22 wallballs 20/14

-22 Power snatches 75/55

-22 Box Jumps 24/20

-22 Push Press 75/55

-22 Cal Row

 

Wednesday:

Skill: Clean Progressions 25mins of Work

Wod: 21-15-9

-Deadlifts 315/225

-Burpees

*200m run after each round 

 

Thursday:

Skill: Snatch. Work to a heavy single

Wod: 3 Rounds for time

-400m run

-15 snatches 135/95

-50 Doubleunders 

 

Friday:

Warm up movements

Wod:
1 mile run
20 OH Squats 95/65
20 Ring Dips

800M Run
20 KB Swings 53/35
20 Alt Lunges with racked bar 95/65

400m Run
20 Split Jerk 95/65
20 Snatch Drop 95/65

200M Run

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