Week of July 13th

 In Sneak Peek

 

A.Fitness:

OTM 10:

8 Pistols to bench alt leg (4 each)
Athlete:

OTM 10:

10 Pistols alt leg (5 each leg)
B.

Fitness:

AMRAP 10:

5 Power Snatch 95/65#

10 Pull-up
Athlete:

AMRAP 10:

5 Power Snatch 135/95#

10 C2B Pull Ups

A.Fitness:

OTM 10:

HSPU max strict 20 seconds
Athlete:

OTM 10:

HS Walk max distance 30 seconds
B.

Fitness:

DT

5 RDs for time:
12 Deadlift 155/105
9 Hang power clean 155/105
6 Push jerk 155/105

Athlete:

“DT”
5 RDs for time:
12 Deadlift 155/105
9 Hang power clean 155/105
6 Push jerk 155/105

A.Fitness:

Back Squat 3×5
Athlete:

Front Squat 3×5
B.

Fitness:

AMRAP 20:

10m Right arm KB OH Lunges 35/15#

10m Left Arm KB OH Lunges 35/15#

20 alt Russian Twist 35/15#

Run 200m
Athlete:

AMRAP 20:

10m Right arm KB OH Lunges 53/35

10m Left Arm KB OH Lunges 53/35

20 alt Russian Twist 53/35#

Run 200m

A.Fitness:

Bench Press 3×5
Athlete:

Close Grip Bench Press 3×5
Athlete:

4 rounds:

1 minute each station

C2B Pull-up

DB Presses

Double Under

Rest
Fitness:

4 rounds:

1 minute each station

MU

HSPU

Double Under

Rest

A.Fitness:

Banded Deadlifts Heavy 5
Athlete:

Banded Deadlifts Heavy 5
B.

Fitness:

For time:

50 Wall Ball

40 Calorie Row

30 KBS 53/35#

20 Burpee

10 Thrusters 95/65#
Athlete:

For time:

50 Wall Ball

40 Calorie Row

30 KBS 72/53#

20 Burpee

10 Thrusters 135/95#

A.Fitness:

Heavy Split Jerk single
Athlete:

Pause Split Jerk, heavy single
B.

Fitness:

6 rounds for time:

20 Slam Ball 20/10#

200m Run

Rest 2 min
Athlete:

6 rounds for time:

20 Slam Ball 40/30#

200m Run

Rest 2 min

A.WOD prep
B.Fitness:

AMRAP 18:

500m Row

50 Air Squat

2 Rope Climb
Athlete:

AMRAP 18:

500m Row

50 Air Squat

2 Rope Climb

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