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:
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
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
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
WOD: 2 Minute AMRAP’s (x3)
*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.