Tuesday
073118
•••
21-15-9
Deadlift 225/155
Box Jump 24/20
*Finish each round with 50 double Unders
Tuesday
073118
•••
21-15-9
Deadlift 225/155
Box Jump 24/20
*Finish each round with 50 double Unders
Monday
073018
•••
3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)
Friday
072718
•••
Friday’s workout will be a partner WOD! Show up to learn the details.
Thursday
072618
5 RFT
400m Run
12 Toes to Bar
Wednesday
072518
•••
15 Min AMRAP
15 Wall ball
12 Deadlifts 205/145
9 Handstand push-ups
Tuesday
072418
•••
“Liquid Cocaine”
5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups
Monday
072318
•••
Back Squat – Heavy 3
•••
8 Rounds:
:20 Seconds Back Squats 45/35
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest
:20 Seconds Abmat Situps
:10 Seconds Rest
Friday
072018
•••
AMRAP 4:
27/21 Calorie
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4:
27/21 Calorie
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4:
27/21 Calorie
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
Thursday
071918
•••
14 Min AMRAP
1 Rope Climb
12 DB Push Press 50/35
1 Rope Climb
12 AbMat Situps
Wednesday
071818
•••
3 RFT
60 Double Unders
30 Wall Balls 20/14
20 Calories