Monday 07/29/19
WOD:
HELEN + SOME
Competition & Performance:
3 RFT of:
400m Run
21 USA KBS (53/35)
12 Pull-ups

15 Min Cap, then:
12 Mins to find 1RM Power Clean

Fitness:
3 RFT of:
400m Run
21 USA KBS (35/25)
12 Ring Rows

15 Min Cap, then:
12 Mins to find 1RM Power Clean

Tuesday 07/30/19
Strength/WOD:
Competition:
30 Min EMOM of:
Min 1: 10/8 Cal Ass Bike
Min 2: 10 Bench Press (50/35s)
Min 3: 10 KB Row (53/35)

Performance:
30 Min EMOM of:
Min 1: 10/8 Cal Ass Bike
Min 2: 10 Bench Press (35/20)
Min 3: 10 KB Row (35/25)

Fitness:
30 Min EMOM of:
Min 1: 8/6 Cal Ass Bike
Min 2: 10 Bench Press (35/20)
Min 3: 10 KB Row (35/25)

Wednesday 07/31/19
EWOD

Thursday 08/01/19
Strength:
DEADLIFT
5 x 5 @ 70% + 30lbs

WOD:
Competition:
13 Min AMRAP of:
20 DB Hang Snatch (10 each arm, 50/35)
15 HSPU
10 Bar MU

Performance:
13 Min AMRAP of:
20 DB Hang Snatch (10 each arm, 50/35)
15 HSPU (AbMat)
10 Pull-ups & 10 Box Dips

Fitness:
13 Min AMRAP of:
20 DB Hang Snatch (10 each arm, 35/20)
15 STOH with DB
10 Ring Rows & 10 Box Dips

Friday 08/02/19
Strength:
FRONT SQUAT
Work to 90% for a single, then:
2 x 2 @ 90% +10lbs

WOD:
Competition:
5 Rounds
1:30 to do:
50 DU
1 Rope Climb
Max Effort Squat Cleans with remaining time (135/95)
30 second rest after each round

Performance:
5 Rounds
1:30 to do:
50 DU
1 Rope Climb
Max Effort Squat Cleans with remaining time (115/85)
30 second rest after each round

Fitness:
5 Rounds
1:30 to do:
50 Singles
2 x Farmer’s Carry
Max Effort Squat Cleans with remaining time (95/65)
30 second rest after each round