SUNDAY
Sunday Fun Day!
2:30 pm ROM WOD
3 pm Coach’s Choice WOD
MONDAY
Warmup:
400m Run
10 Kettlebell Snatches Right @ 53/35#
400m Run
10 Kettlebell Snatches Left
400m Run
-then-
“Snatch ‘n’ Grab”
8 Sprint Rounds:
-5 Kettlebell Snatches @ 53/35#
-Place Kettlebell Upright in Marked Area on Ground
-Turn Around
-50yd Sprint
Rest as directed by coach.
*Alternate arms each round on Kettlebell Snatch. Round 1: right. Round 2: left…
TUESDAY
3 Rounds for Time:
400m Run
21 Kettlebell Swings @ 53/35#
12 Pullups
*Time Cap: 18 min
*Compare to July 17th 2017
WEDNESDAY
“Power Play”
EMOM10
1 Power Clean
Climb in weight to find a heavy single for the day.
-then-
AMRAP 7
1 Power Clean @ 155/105#
30 Double Unders
2 Power Cleans
30 Double Unders
3 Power Cleans
30 Double Unders…
*Continue until 7 minutes is up.
THURSDAY
“Fins Out”
4 Rounds for Quality, Not Time:
10 Close Grip Pushups
15 Dumbbell Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
30 Sit-Ups
*Time Cap: 30 min
FRIDAY
“Kickstand”
AMRAP 15
20/15 Cal Row
15 Toes to Bar
12 Reverse Lunges @ 115/75#
9 Ring Dips
*Rx+: Strict Ring Dips
SATURDAY
“Diane”
21-15-9
Deadlifts @ 225/155#
Handstand Pushups
*Time Cap: 15 min