Week Of July 20th

 In Sneak Peek

 

A.Fitness:

OTM 10:

5-10 DB Press or 3-5 Strict HSPU

Athlete:

OTM 10:

2-4 Def. HSPU
B.

Fitness:

AMRAP 10:

5 C&J 95/65 (power)

20 Double Unders

Athlete:

AMRAP 10:

5 C&J 135/95

20 Double Unders

A.Fitness:

10min to find:

Max Box Jump (no running, no jump down)
Athlete:

10 min to find:

Max Box Jump
B.

Fitness:

“Fight Gone Bad”
Athlete:

“Fight Gone Bad”

wall balls

Sumo DLHP (KB)

Box Jump

Push Press

Row

Res

A.Fitness:

Front Squat 3×5
Athlete:

Front Squat 11/4 3×5
B.

Fitness:

AMRAP 20:

10 push ups

40m OH Lunge 45/25

200m Run
Athlete:

AMRAP 20:

5 Plyo Push ups

40m OH Lunge 45/25

200m Run

A.Fitness:

OTM 10:

Max Strict unbroken ring dips
Athlete:

OTM 10:

Max Strict unbroken ring dips
B.

Fitness::

5min Amrap

10 Hang Power Snatch 45/35

10 K2C

Rest 2min X2
Athlete::

5min AMRAP

10 Hang Power Snatch 75/55

10 T2B
Rest 2min X2

A.Fitness:

Banded Deadlifts Heavy 5
Athlete:

Banded Deadlifts Heavy 5
B.

Fitness:

3 Rounds for Time:

4 Clean  185/115

14 Burpee over Bar
Athlete:

3 RDs for time:

4 Cleans 225/135

14 Burpee over Bar

A.Fitness:

Front Squat 3X5
Athlete:

Front Squat 5X3
B.

Fitness:

OTM 20;

Odd: Max unbroken KB swings 53/35
Even: 30 sec max cal row
Athlete:

OTM 20;

Odd: Max unbroken KB swings 73/53
Even: 30 sec max cal row

A.WOD prep
B.Fitness:

Teams of 2:

Compete 800m Prowler and farmers carry AFAP

Athlete:

Teams of 2:

Compete 800m Prowler and farmers carry AFAP

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