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

Tuesday

071718

•••

For Time:

20 Bar Muscle Ups

30 Box Jump Overs 24/20

40 American Swings 70/50

50 Burpees

600m Run

Monday

071618

•••

EMOM X 10

Even: 2 hang squat cleans AHAP

Odd: max Strict Pullups in :30

•••

8-1

Deadlift x2

Floor Press

Hang Squat Clean

*Barbell weight will be the same for all three movements.

Friday

071318

•••

Partner WOD! Show up to learn the details!

Thursday

071218

•••

Overhead Squat

Build to a Moderate Set of 3

•••

12 Min AMRAP

4 Dumbbell Snatch Right Hand

4 Dumbbell OHS Right Hand

4 Dumbbell Snatch Left Hand

4 Dumbbell OHS Left Hand

8 Toes to Bar

Wednesday

071118

•••

3 RFT

10 Clean and Jerks 135/95

30 Burpees

3 Rope Climbs

Tuesday

071018

•••

5 Rounds:

1 Minute Front Rack Dumbbell Step Back Lunges 50/35

1 Minute Double Unders

1 Minute Calorie Bike

1 Minute Rest

Monday

070918

•••

Back Squat: Heavy 2

•••

For Time:

30 Snatches (95/65)

30 Clean and Jerks (95/65)

30 Thrusters (95/65)

Friday

070618

•••

Clean and Jerk Complex

Heavy Single

•••

14 Min AMRAP

15 Wall Balls 20/14

10 Power Cleans 95/65

5 Burpees