Monday 07/15/19
Strength:
1RM BACK SQUAT

WOD:
Competition:
3 Rounds:
1 Min T2B
1 Min Power Snatches (95/65)
1 Min Thrusters
1 Min DU
*Rest 2 Min between rounds

Performance:
3 Rounds:
1 Min T2B
1 Min Power Snatches (75/55)
1 Min Thrusters
1 Min DU
*Rest 2 Min between rounds

Fitness:
3 Rounds:
1 Min T2B
1 Min Power Snatches (75/55)
1 Min Thrusters
1 Min Singles
*Rest 2 Min between rounds

Tuesday 07/16/19
Strength:
14 Min EMOM of:
Odds: 10 Bench Press (155/105)
Evens: 10 Cal Ass Bike

WOD:
Competition + Performance:
For Time:
21-15 9 of:
USA KBS (53/35)
Gob Squats
200m Run

Fitness:
For Time:
21-15 9 of:
USA KBS (35/20)
Gob Squats
200m Run

Wednesday 07/17/19
EWOD

Thursday 07/18/19
Strength:
DEADLIFT
5 x 5 @ 70% + 10lbs

WOD:
Partner WOD:
For Time:
50 Cal Row
400m Farmer’s Carry
30 HRST Push-ups
20 Ring Rows
1 Min Plank
*While one partner works, the other is holding 45/35lb plate overhead. Locked out. Farmer Carry/Planking excluded.

Friday 07/19/19
Strength:
FRONT SQUAT
Work to 90% for a single, then drop for:
2 x 2 @ 90% – 10lbs

WOD:
Competition:
8 Min AMRAP of:
6 Bar MU
12 Power Cleans (115/85)
18 Box Step Ups
Rest 1 Min

*3 Min Max Effort Bar-Facing Burpees

Performance:
8 Min AMRAP of:
6 C2B
12 Power Cleans (95/65)
18 Box Step Ups
Rest 1 Min

*3 Min Max Effort Bar-Facing Burpees

Fitness:
8 Min AMRAP of:
6 Ring Rows/Box Dips
12 Power Cleans (95/65)
18 Box Step Ups
Rest 1 Min

*3 Min Max Effort Bar-Facing Burpees