Sunday, July 13 - Saturday, July 19

 Dave O. prepping for a 300 lb. deadlift

Dave O. prepping for a 300 lb. deadlift

Sunday, July 13 - No Class

 

Monday, July 14

Strength: Deadlift

  • 5x3

WOD: 15 Minute AMRAP 

  • 10 Deadlift (163/225)
  • 20 Push-Ups
  • 30 Goblet Squats (35/55)

 

Tuesday, July 15

WOD: For Time

"Filthy Fifty" (compare to 4/21/14 & 12/2/13)

  • 50 Box Jumps (20/24)
  • 50 Jumping Pull-Ups
  • 50 KB Swings (35/55)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press (33/45)
  • 50 Back Extensions
  • 50 Wall Balls (14/20)
  • 50 Burpees
  • 50 Double Unders

 

Wednesday, July 16

Strength: Back Squat

  • 5x3

WOD: Minute On, Minute Off

  • 10 Minutes of MOMO Row
  • 10 Minutes of MOMO Shuttle Runs

 

Thursday, July 17

Strength: 1 Snatch + 1 Hang Snatch

  • 5 sets

WOD: 9-7-5 For Time

"Amanda"

  • Muscle-Up
  • Squat Snatch (93/135) 

 

Friday, July 18

Strength: Push Jerk

  • Establish a 1 RM

Partner WOD: 

20 Minute AMRAP

  • 20 Wall Balls (14/20)
  • 20 MB Sit-Ups (14/20)
  • 2 Tire Flips

 

Saturday, July 19

Skill Work: Skin the Cat

WOD: Reversed Ladder

10-9-8-7-6-5-4-3-2-1

  • Pull-Ups
  • Squat Jumps
  • Skin the Cat
Posted on July 13, 2014 .