Sunday, July 28 – Saturday, August 3

Posted on July 28, 2019 by Anna Follman

Sunday, July 28 – Rest Day 

 

Monday, July 29 

Strength: 10 Minute MOMO

Front Squat

  • 5 Reps @ 70% of 1 Rep Max

WOD: Ladder For Time

5-10-15-10-5

  • Front Squat (93/135)
  • Shoulder to Overhead (93/135)

*35 double unders between each round

**18 minute time cap.

 

Tuesday, July 30 

Strength: 8 Minute EMOM

Minute 1:

  • 5 String Ring Dips w/ 3 Sec. Front Support Pause

Minute 2:

  • 10 Plate Sit-Ups (25/45)

WOD: 20 Minute AMRAP

  • 20 Calorie Row
  • 40 KB Swings (35/55)
  • 40 Slam Balls
  • 40 Toes To Rig
  • 20 Calorie Bike

 

Wednesday, July 31

Strength: Deadlift

  • 4-4-4-4

WOD: 5 Rounds For Time

  • 200M Run
  • 6 Deadlift (163/225)
  • 9 Chest to Bar Pull-ups

*18 minute time cap.

 

Thursday, August 1

Strength: Max Height in 10 Minutes

  • Max Box Jump Height

WOD: Every 6 Minutes [x4]

  • 400M Row
  • 8 Burpee Box Jump (20″/24″)
  • 4 Squat Clean (133/185)

*Record slowest of 4 scores.

 

Friday, August 2 

Strength: Strict Press

  • 5-5-5-5-5

WOD: 2 Minute AMRAP’s (x3)

  • Bike (calories)
  • Push-Ups

*2 Minute Rest Between Movements. Score is total push-ups & total calories after 3 efforts of each movement.

 

Saturday, August 3 

Partner WOD For Total Time:

Part 1: “Karen”

  • 150 Wall Balls (14/20) (9/10′)

…Directly into…

Part 2: “Michael”

3 Rounds:

  • 800M Run (alternating 200M with partner)
  • 50 Back Extensions
  • 50 Sit-Ups

*30 minute time cap. Partners can split reps however they’d like.

#WorkHardBeNice