SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
12 min to find a 2RM Front 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 11th 2015
TUESDAY
10 minutes of dedicated instruction on rope climbing
-then-
30 Deadlifts @ 245/165#
200 Meter Carry
7 Rope Climbs
200 Meter Carry
30 Burpee Box Jump-Overs (24″/20″)
200 Meter Carry
**Carry Implements:
Farmer’s Carry @ 2 pd/ 1.5 pd each hand
or Sandbag Zercher Carry @ moderate
or Barbell Overhead Carry @ 45/35#
WEDNESDAY
E2.5MOM for 7 rounds:
3 Overhead Squats
-then-
7 Rround for Time:
7 Chest to bar Pullups
10 Over Head Squats @ 95/65#
THURSDAY
10 min learning new skills with kettlebells
Partner WOD
AMRAP 20:
10 Kettlebell Swings @ 1.5/1.0 pd
10/7 Hand Release Push-Ups
10 Calories Bike/Rower
**Partners alternate after every full round
FRIDAY
15 min to find a 2RM Box Squat
AMRAP 8 min
8 KBS @ 2/1.5pd
12 GHD situps
**Compare to May 20th 2015
SATURDAY
In 15 min find a 1RM clean
-then-
“Elizabeth”
21-15-9
Power Cleans @ 135/95#
Ring Dips