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7/10/17-7/15/17

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Monday

3RFT
200m Uneven Farmers Carry KB: 53/35, DB: 50/35
10 Lateral Burpees over DB/KB
15 DB Snatches ea arm
20 KB Swings

Strength
3×10 Concentration Curl

Tuesday

Find 1RM Split Jerk

Wendesday

WOD
AMRAP 12
8 Thrusters 95/65
6 Ring Dips

Strength
A1)4×8 Rev Grip Bent Over Row
A2)4×10 BB Shrugs

Thursday

Strength
Work up to heavy 3 Rep Hang Power Clean

WOD
Kaioken
4 RFT & Load
Run 200m
Max Unbroken Heavy Hang Power Cleans
Bear Crawl 40yd

VWOD
A1)4x10yd Sled Drag 135/95
A2)4×10 DB Front Squat 50/35

B1)3 Min Max Sled Row
B2)3 Min Max 5 Single Arm DB Row

C1)3×10 Neutral Grip DB Bench Press
C2)3×15 Incline Push Up

D1)3xBB 21’s

E1)3×1 min ea partner dynamic leg raises
E2)100 Alt Toe Touches

Friday

AMRAP 16
30 WB Shots 20/14
20 Box Jumps 24/20
10 Pull Ups

Saturday
Coach Khizer’s Mercy