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.