Monday 07/27/2020

Endurance
For Time: 
2,000 Meter Row

WOD
3 Sets: 
10 Rower Pike-ups (https://youtu.be/6O8kZDgsRmo)
20 Flutter Kicks (3-Count)
30 Second Hanging L-Sit

Saturday 07/25/2020

WOD
”Ladybug”
Int Teams of 2 
5 Rounds For Time:
1 Round of "Kelly"
1 Round of "Helen"
*Athletes take turns doing a full round of either Kelly or Helen

Kelly - 
400 Meter Run
30 Wallballs 20#/14#
30 Box Jumps 24"/20"

Helen -
400 Meter Run
21 Kettlebell Swings 55#/35#
12 Pull-ups

Friday 07/24/2020

Strength
Barbell Complex
Build to a Heavy Complex: 
3 Deadlifts 
3 Hang Power Cleans 
3 Push Jerks

WOD
"DT"
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155#/105#

Thursday 07/23/2020

WOD
"Central Park"
5 Rounds For Time:
100' Walking Lunge
30 AbMat Sit-ups
30/21 Assault Bike (equal if rowing)