Monday 190722

Strength:
10 minutes to work up to a heavy Snatch Balance
WOD: 20 minute EMOM:
1. Max Rep Strict Pull-ups
2.12 Wall Balls (20/14)10 ft target for both men and women
3. Max Strict Ring Dips
4. 12 Wall Balls

Sunday 190721

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190720

"Roy"
Five rounds for time of:
15 Dead-lifts (225/1550
20 Box Jumps (24/20)
25 Pull-ups

Friday 190719

20 minute AMRAP
Row 300 Meters
10 Strict Handstand Push-ups
10 Front Squats (135/95)

Thursday 190718

Four Rounds. Each Round For Time:
Air Bike 2,000 Meters
Rest 2 minutes
WOD 2:
Three Rounds For Time:
30 Alternating Single Arm Russian Kettlebell Swings (35/25)
30 AbMat Sit-ups
30 Double-unders

Wednesday 190717

"Coe"
10 Rounds For Time:
10 Thrusters (95/65)
10 Ring Push-ups

Tuesday 190716

For Time:
Run 400 Meters
20 DB Hang Split Cleans, Alternating Legs (pick load)
20 Toes To Bar
Run 400 Meters
16 DB Hang Split Cleans, Alternating Legs
16 Toes To Bar
Run 400 Meters
12 DB Hang Split Cleans, Alternating Legs
12 Toes To Bar

Monday 190715

Four Rounds For Time:
50 Double-unders
30 Box Jumps (24)
20 Kettlebell Swings (70/55)

Sunday 190714

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 190713

4 Rounds For Time:
100 Meter Farmers Carry (2-55lb KBs/2-35lb KBs)
10 Tire Flips
Run 400 Meters