Training July 30th – August 5th

SUNDAY

Sunday Fun Day!

3 pm Coach’s Choice WOD

MONDAY

Find a 1RM Snatch

TUESDAY

Find a 3RM Back Squat

-then-

“Annie’s Bastard Cousin with Big Quads”

50-40-30-20-10 of:

Double Unders

Wall Ball Shots @ 20/14#

*Compare to July 10th 2015

WEDNESDAY

Find a 3RM touch-and-go Power Clean

-then-

“Big, Chesty Elizabeth”

21-15-9

Power Cleans @ 155/105#

Chest to Bar Pullups

THURSDAY

“McGhee”

AMRAP 30

5 Deadlifts @ 275/185

13 Pushups

9 Box Jumps @ 24”/20”

FRIDAY

Every 90 seconds for 30 min (7 Rounds)

1st 90sec:

1-5 Unbroken Muscle-ups

2nd 90sec:

20-Sec L-Sit Hold

3rd 90sec:

2 Windmills Left + 2 WIndmills Right

4th 90sec:

15/12 Cal Row

SATURDAY

In 4 Minutes:

20 Handstand Pushups

15 Thrusters @ 95/65#

Max Calories on Rower in Remaining Time

-Rest 4 Minutes-

In 4 Minutes:

20 Handstand Pushups

15 Thrusters @ 115/75#

Max Calories on Rower in Remaining Time

-Rest 4 Minutes-

In 4 Minutes:

20 Handstand Pushups

15 Thrusters @ 135/95#

Max Calories on Rower in Remaining Time

*Scored by total calories on rower.