Thursday

071819

•••

1) Skills EMOM

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2) 12 Min AMRAP

10 Toes to Bar

15 Wall Balls

25 Double Unders

Wednesday

071719

•••

15 Min AMRAP

7 Power Cleans 135/95

9 Burpees

11/8 Calories

Tuesday

071619

•••

Push Press

Build to a Heavy Set of 5

•••

5 Rounds:

21 Deadlifts

12 Push Presses

Barbell: 115/85

Monday

071519

••••

21-18-15-12-9

Kettlebell Swings 50/40

200 Meter Run

Goblet Front Squats 50/40

200 Meter Run  

Friday

071219

•••

Partner WOD! Show up to learn the details!

Thursday

071119

•••

Skill Practice

•••

”Elizabeth”

21-15-9

Cleans 135/95

Ring Dips

Wednesday

071019

•••

4 Rounds:

1 Minute Toes to Bar

1 Minute Power Snatches (75/55)

1 Minute Thrusters (75/55)

1 Minute Calories

Rest 2 Minutes Between Rounds

Tuesday

070919

•••

For time:

30 Clean and Jerks 115/80

800m Run

8 Rope Climbs

800m Run

40 Burpees

Monday

070819

•••

Back Squats x10

•••

15 Min AMRAP

5 Sandbag Cleans

10 Dumbbell Box Step Ups

15/12 Calories

Friday

070519

•••

16 Min AMRAP

20/15 Calories

10 Front Squats 135/95

20 Toes to Bar