Monday 08/05/19
Strength:
Power Clean + Thruster
4 x (1+3) @ 65% of C+J

WOD:
FRAN
Competition:
21-15-9 of:
Thrusters (95/65)
Pull-ups

Performance:
21-15-9 of:
Thrusters (75/55)
Pull-ups

Fitness:
21-15-9 of:
Thrusters (75/55)
Ring Rows

Tuesday 08/06/19
Strength:
10 Min EMOM of:
Odds: 10 DB Push Press (2 DBs)
Evens: 10 DB Upright Rows

WOD:
Competition:
3 RFT of:
21 Pistols
15 T2B
9 KB Swings (53/35)

Performance:
3 RFT of:
21 Goblet SQ (53/35)
15 Straight-leg Raises
9 KB Swings

Fitness:
3 RFT of:
21 Goblet SQ (35/26)
15 Knee Raises
9 KB Swings

Wednesday 08/07/19
EWOD

Thursday 08/08/19
Strength:
SNATCH
5 x 1 @ 90% of Snatch

WOD:
Competition & Performance:
6 Min AMRAP of:
200m Row
5 Burpees-over-rower

Rest 2 Min

6 Min AMRAP of:
100m Run
5 Burpees under rig

Fitness:
6 Min AMRAP of:
200m Row
5 Burpees-over-rower (steps ok)

Rest 2 Min

6 Min AMRAP of:
100m Run
5 Burpees under rig

Friday 08/09/19
Strength:
TOUCH AND GO BOX SQUATS
5 x 3 @ 60% of BS

WOD:
Competition:
12 Min AMRAP (with partner):
70 DU
20 DB Hang Squat Cleans (50/35s)

Performance:
12 Min AMRAP (with partner):
70 DU
20 DB Hang Squat Cleans (35/20s)

Fitness:
12 Min AMRAP (with partner):
100 Singles
20 DB Hang Squat Cleans (35/20s)