Week Of July 27th

 In Sneak Peek

 

A.

Fitness:

OTM 10:

20 sec of Pistols

Athlete:

OTM 10:

20 sec of Pistols
B.

Fitness:

AMRAP 10:

10 Front Squat 95/65

10 K2C

Athlete:

AMRAP 10:

10 Front Squat 135/95

10 T2B

A.

Fitness:

OTM 10:

2-5 Strict Pull ups or 5-10 hard ring rows (or strict banded pull ups/negatives)
Athlete:

OTM 10:

2-5 Strict pull ups with weight
B.

Fitness:

6 RDs for time:
10 m Right waiter Carry
10M Left Waiter Carry
20 Russian Twist
Rest 1min
Athlete:

6 RDs for time:

10m Handstand Walk

20 Russian Twist

rest 1min

A.

No Skill:
B.

Fitness:

“Filthy Fifty”
Athlete:

“Filthy Fifty”

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders
Time Cap: 25min

A.

Fitness:

3X5 Bench Press
Athlete:

3X5 Bench Press
B.

Fitness::

AMRAP 8min

8 OHS 45/35

200m run
Rest 2min X2
Athlete::

AMRAP 8min

8 OHS 95/65

200m run
Rest 2min X2

A.

Fitness:

Deadlift Heavy 5  @21X1
Athlete:

Deadlift 5 rep max
B.

Fitness:

25-20-15-10-5
Deadlift 115/75
Cal Row
Athlete:

25-20-15-10-5
Deadlift 155/115
Cal Row

A.

Fitness:

Push Press. Push Jerk. Split Jerk 1.1.1. X 5
Athlete:

Push Jerk. Split Jerk 1. 2 X5
B.

Fitness:

OTM 20:

Odd: 30 sec Wall Walks

Even: 30 sec of L sits (rings or parallets)
Athlete:

OTM 20:

Odd: 30 sec Wall Walks

Even: 30 sec of L sits (rings or parallets)

A.WOD prep
B.

Team of 2: For time:

50 partner Wall balls (25 per person)

25 Tire Flips

400m Prowler

50 Wall Ball sit ups

50 Burpees

800m run with Med. ball

 

 

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