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7/3/17 – 7/8/17

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Monday

Strength 

EMOM 8

E: Max Stone 2 Shoulder 45s

O: Max Pull Ups 45s

WOD

5 RFT

Run 400m

25 Push Ups

*vary push up style ea round

 

Tuesday

GYM CLOSED IN OBSERVATION OF INDEPENDENCE DAY

 

Wednesday

Find 1RM Squat Clean

 

Thursday

Strength 

3 Rep TnG Power Snatch

WOD

Power Amanda

For Time

9-7-5

Power Snatch  135/95

Muscle Up

 

VWOD

A

!10

BB Hip Bridges

Box Jump

 

B1)5 x 20 Seated Band Row

B2)5x 20 Standing Upright Row

 

C1)100 Band Curls

C2)100 Band Tri Ext

 

D1)4×15 Plate Front Raise

D2)4×15 Band Lateral Shoulder Raise/arm

 

10 Rounds Tabata

E1)Mtn Climbers

E2)Bicycle Crunches

 

Friday

WOD

2 RFT

100 Double Unders

75 Russian KB Swings 53/35

50 Ab Mat Situps

THEN

Strength

3×10 Single Arm KB Bench Press

 

Saturday

30 Min

Run 2 Miles

AMRAP w/Remaining Time

9 Power Cleans 135/95

6 S-2-OH

3 Front Squats