Friday 07/31/2020

Strength
Power Snatch
Build to a Heavy Single

WOD
"Hot Flash"
30/21-20/14-10/7: 
Power Snatches 95#/65#
Assault Bike Calories

Thursday 07/30/2020

WOD
"Tee Time"
5 Rounds For Time:
20 Kettlebell Swings 70#/55#
35 AbMat Sit-ups
500/400 Meter Row

Wednesday 07/29/2020

WOD
"Rest Stop"
AMRAP 5: 
600 Meter Run
1 Round of "Cindy"
Max Squat Cleans 135#/95#

Rest 5 Minutes 

AMRAP 5: 
400 Meter Run 
2 Rounds of "Cindy"
Max Squat Cleans 155#/105#

Rest 5 Minutes 

AMRAP 5: 
200 Meter Run
3 Rounds of "Cindy"
Max Squat Cleans 185#/135#

Tuesday 07/28/2020

Strength
Pressing Complex
Build to a Heavy Complex: 
2 Push Press 
3 Push Jerks

WOD
“Over Reaction”
For Time:
15-12-9:
Push Press 115#/85#
Dumbbell Box Step Overs 50#/35# - 24"/20"

Directly Into...

15-12-9:
Push Jerks 115#/85#
Box Jump Overs 24"/20"