Monday 7/23 - Balboa Strength:
Every 3 minutes for 4 Rounds
1 Push Press + 2 Split Jerks
WOD:
For Time
5 Rounds of
5 Knees 2 Elbows
10 Single Arm DB Push Press (5r/5l) 45-50/30-35
15 Walking Lunges
then
800m run
then
1 round of
25 Knees 2 Elbows
50 Single Arm DB Push Push Press (25/25)
75 Walking Lunges
Score is weight/time
Tuesday 7/24 - Rampage Oly:
Find your heaviest for the day
1 Clean + 2 Front Squats
15 mins
WOD:
9 min AMRAP
1 Clean 185/135
1 Bar Muscle Up
10 Double Unders
2 Cleans 185/135
2 Bar Muscle Ups
20 Double Unders
3 Cleans 185/135
3 Bar Muscle Ups
30 Double Unders
*Keep increase by 1 rep and 10 Double Unders
**Cleans may be Power or Squat
Score is weight/rounds + reps
Wednesday 7/25 - Limoncello WOD:
5 Rounds, each for time
10 Strict Ring Dips
200m Run
200m Farmers Carry 53/35
200m Run
25/18 Cal Row
Rest 3 minutes after each round
Score is time
Thursday 7/26 - Grit not Grits Strength:
Bench Press
Build to a Heavy 3
WOD:
5 Rounds for max reps
1 min KB Russian Swings
1 min DB Box Step Overs
1 min rest
