Sunday, July 20 - Saturday, July 26

 Mark S. working on his back squat

Mark S. working on his back squat

Sunday, July 20 - No Class

 

Monday, July 21

Strength: Strict Press

  • 5x3

WOD: 3 Rounds for Time (compare to 10/4/13)

  • 10 Ring Dips
  • 20 Alternating KB Push Press (35/55)
  • 30 Sit-Ups
  • 40 Air Squats
  • 50 Double Unders

 

Tuesday, July 22

Strength: Front Squat

  • 5x5

WOD: 12 Minute Ladder

1, 2, 3, 4, 5, 6, 7, 8, 9, 10...

  • Thruster (63/95)
  • Burpee Box Over (20/24)

 

Wednesday, July 23

Strength: Clean

  • 5x2

WOD: For Time

"Grace" (compare to 12/27/13 & 11/8/13)

  • 30 Clean & Jerk (93/135)

 

Thursday, July 24

Skill Work: Ring/Bar Muscle-Ups

"Chipper" for Time

  • 150 Wall Balls (14/20)
  • 100 Double Unders
  • 50 Toes to Bar
  • 25 Muscle-Ups

 

Friday, July 25

Strength: Overhead Squat

  • 5x2

WOD: 18 Minute AMRAP

  • 400 Meter Run
  • 21 Overhead MB Lunges (14/20)
  • 15 KB Swings (35/55)

 

Saturday, July 26

WOD: For Time

  • 5K Run or Row
Posted on July 20, 2014 .