Sunday, July 21 – Saturday, July 27

Posted on July 21, 2019 by Anna Follman

Great job to all athletes at the 2nd annual Battle of the Benchmarks competition!

Sunday, July 21 – Rest Day

 

Monday, July 22

Strength: 3 Rounds [for quality]

  • 4 x 4 second descending pull-ups
  • 6 Ab Rolls
  • 12 Alternating Single Leg L-Pops

WOD: 16 Minute AMRAP

  • 14 Wall Ball (14/20) (10/10)
  • 14 KB Sumo Deadlift High Pull (35/55)
  • Row or Bike (12/14 calories)
  • 3 Bar Muscle-Ups

*Scale BMU with 6 Chest-to-bar Pull-ups.

 

Tuesday, July 23

Strength: 1 Hang Power Snatch + 1 Hang Squat Snatch

  • 5 working sets

WOD: 15 Minute EMOM

Minute 1:

  • 40 Double Unders

Minute 2:

  • 3 Snatch (103/155)

Minute 3:

  • 15 KB Swings (35/55)

 

Wednesday, July 24

Strength: Thruster

  • 5-4-3-2

HERO WOD: For Time

“Omar”

  • 10 Thrusters (63/95)
  • 15 Bar-Facing Burpees
  • 20 Thrusters (63/95)
  • 25 Bar-Facing Burpees
  • 30 Thrusters (63/95)
  • 35 Bar-Facing Burpees

*25 minute time cap.

 

Thursday, July 25

Strength: Bench Press

  • 1 Rep Max

WOD: Max Efforts for Total Time

  • 800M Run
  • 3 Minute Rest
  • 600M Run
  • 3 Minute Rest
  • 400M Run
  • 2 Minute Rest
  • 200M Run

*25 minute time cap.

 

Friday, July 26

Strength: Push Jerk

  • 5-5-5-5

WOD: Every 3 Minutes [x4]

  • 8 Calorie Bike
  • 8 Knees To Elbow
  • 8 Power Clean (93/135)

*Record fastest and slowest effort.

 

Saturday, July 27 

WOD: 25 Minute AMRAP

  • 400M Run
  • 8 Devils Presses (35/50) [view here]
  • 40 Double Unders / 80 Single Skips
  • 8 Weighted Step Ups (20″/20″)

 

#WorkHardBeNice