WODS WEEK OF 07.15.19

WORKOUT OF THE DAY: 07.15.19

4RFT

Run 400m

16 thrusters 105/75

16 bar facing burpees

WORKOUT OF THE DAY: 07.16.19

15-12-9

C2B pull ups

GHD sit ups

Alt DB hang clean and jerk 50/35

*Rest 3 minutes

15-12-9

Pull ups

GHD sit ups

Alt DB hang clean and jerk 50/35

WORKOUT OF THE DAY: 07.17.19

Front squat

5-5-5 @ 75% of 1RM

AMRAP 12

9 deadlift 225/155

1 rope climb

9 HSPU

WORKOUT OF THE DAY: 07.18.19

EMOM 20

1 power snatch + 2 OHS + 2 snatch balance + 1 squat snatch

*Drop after the snatch balance and focus on technique. Add weight every 3-4 sets.

WORKOUT OF THE DAY: 07.19.19

FT

50/35 cal bike

-then-

75 double unders

40 wall balls 20/14

15 bar muscle ups

40 wall balls 20/14

75 double unders

-then-

50/35 cal row

WORKOUT OF THE DAY: 07.20.19

Partner WOD

Run 800m together

-then-

3 rounds

30 power cleans 155/105

20 T2B

30 push ups

-then-

Run 400m together

-then-

3 rounds

20 squat cleans 155/105

30 box jump overs 24/20

20 push ups

-then-

20 x 100m sprints (alternating each one)