Training July 23rd – 29th

SUNDAY

Sunday Fun Day!

3 pm Coach’s Choice WOD

MONDAY

Snatch Cycle Week 4

Find a 3 RM Snatch

-then-

EMOM 15

1 Snatch @ 3 RM load

*Any time you fail two snatches in a row, you must reduce load by 10 lbs and continue.  

TUESDAY

“Partner Hansen”

With a partner, and only one partner working at a time:

5 Rounds for Time:

30 Kettlebell Swings @ 70/53lbs

30 Burpees

30 GHD sit-ups

Cutoff: 35 min

WEDNESDAY

Front Squat & Bench Press Cycle Week 7

Re-Test your 5 RM Front Squat

-then-

Re-Test your 5 RM Bench Press

Compare to Week 1 on June 13th 2017.

THURSDAY

Find a 1 RM Sumo Deadlift

-then-

AMRAP 20

15 Sumo Deadlifts @ 135/95#

30 Double Unders

50m Run

50m Bear Crawl

FRIDAY

Skill work on Rope Climbs

Challenge: Can you perform a L-sit Rope Climb? Do it while holding some kind of weighted implement on your feet. Most difficult or inventive idea of the day with video evidence wins a prize. You must control the implement all the way up and down. No dropping the implement at any point.

-then-

AMRAP 15

150m Run

10 Push Press @ 115/75

1 Legless Rope Climb

SATURDAY

Work up to your heaviest possible 2×50’ Husafel Stone Carry.

-then-

4 rounds for time of:

400m Run

25 Wall Ball Shots @ 20/14#

*Cutoff 20 minutes