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7/31/17-8/5/17

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Monday
WOD
“Why So Chipper?”
For Time
100 Double Unders
50 Ring Dips
25 Power Snatches 95/65
50 H.R. Push Ups
100 Double Unders

Cash Out
Core Work

Tuesday
WOD
AMRAP 9
Run 100m
6 Clean & Jerks 145/100
3 Burpees Over Bar

Strength
3×10 Floor Press

Wednesday
Skill
Find Max Height Box Jump

WOD
For Time
15-9-21
Strict Chin Up
Box Jump 30/24
Then
Run 400m

 

Thursday
VANITY INVASION
A1)3×15 BB Jump Squats
A2)3×15 Backward Lunges ea Leg

B1)100 BB Floor Presses – 4 Min

Ca)100 Snatch Grip Bent Over BB Rows -3 Min
Cb)100 BB Shrugs – 2 Min

D)100 BB Curls – 4 Min

E)100 Dual DB OH Tri-Ext -2 Min

F)100 Banded Bicycle Crunches

Friday
Strength
20 Min
Find 1 RM Thruster

WOD
9 Min AMRAP
Ascend
2-4-6-8-10…
Alt DB Snatch 50/35
Toes-2-Bar

 

Saturday
Team 12.4
AMRAP 16
150 Wall balls 20/14
90 Double-unders
30 Muscle-ups