Monday 07/22/19
Strength:
1RM OHS

WOD:
NANCY
Competition:
5 RFT of:
400m Run
15 OHS (95/65)

Performance:
5 RFT of:
400m Run
15 OHS (75/55)

Fitness:
5 RFT of:
400m Run
15 FS (75/55) OR OHS with Bar only

Tuesday 07/23/19
Strength:
16 Min EMOM of:
Odds: 10 Bench Press (50/35s)
Evens: 10/8 Cal Ass Bike

WOD:
Competition:
13 Min AMRAP of:
50 DU
40 FS (115/85)
30 Pull-ups
20 Pistols
10 Strict HSPU

Performance:
13 Min AMRAP of:
50 DU
40 FS (95/65)
30 Pull-ups
20 Front-rack lunges
10 HSPU

Fitness:
50 Singles
40 FS (75/55)
30 Ring Rows
20 Front-rack lunges
10 Strict Press

Wednesday 07/24/19
EWOD

Thursday 07/25/19
Strength:
DEADLIFT
5 x 5 @ 70% + 20lbs

WOD:
Competition:
For time:
10-20-30-40 of
DB Snatch (50/35)
Burpee Box Jump Overs (24/20)

Performance:
For time:
10-20-30-40 of
DB Snatch (35/20)
Burpee Box Jump Overs (24/20)

Fitness:
For time:
10-20-30-40 of
DB Snatch (35/20)
Burpee Box Step Overs (24/20)

Friday 07/26/19
Strength:
FRONT SQUAT
Work to 90% for a single, then:
2 x 2 @ 90%

WOD:
Competition:
27 Wall Balls (20/14)
27 Push-ups (on DBs)
200m Run
21 WB
21 Push-ups
200m Run
15
15
200m Run
9
9
200m Run

Performance:
27 Wall Balls (20/14)
27 Push-ups
200m Run
21 WB
21 Push-ups
200m Run
15
15
200m Run
9
9
200m Run

Fitness:
27 Wall Balls (14/10)
27 Push-ups (on box or knees)
200m Run
21 WB
21 Push-ups
200m Run
15
15
200m Run
9
9
200m Run