Week of 7/29/19-8/4/19

Monday:
5 Sets:
Back Rack Reverse Lunges x 12 reps (6/leg)
*rest 2 minutes*

+

AMRAP 10:
– 5 Devil’s Press (50/35)
– 10 Pushups

Tuesday:
With a partner, follow the leader style:
10 Rounds (each)
– 12/9 Cal Row SPRINT
– 10 DB Front Squats
– 5 Pullups

Wednesday:
EMOM 24:
Min 1) 5 Hang Power Cleans (155/105)
Min 2) 10/7 Cal Echo Bike
Min 3) 10-15 Wall Ball Shots (20/14)
Min 4) 10-12 TTB

Thursday:
4 Sets:
On a 5 Minute Clock:
– Run 2 Laps
– :30 Bottom of a Squat (goblet hold)
– 25 Russian KBS (unbroken) (53/35)
*rest remainder of time*

Friday:
4 Sets:
– 8-10 DB Floor Press (HEAVY)
– 10 DB Rows/Side
*rest 60 seconds*
+
4 Sets:
– 10 SDHP (95/65)
– 25 Banded Tricep Pushdowns
*rest 60 seconds*
+
AMRAP 8:
– Man Makers (50/35)

Saturday:
Open WOD 13.1:
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
– 40 Burpees
– 75/45 pound Snatch, 30 reps
– 30 Burpees
– 135/75 pound Snatch, 30 reps
– 20 Burpees
– 165/100 pound Snatch, 30 reps
– 10 burpees
– 210/120 pound Snatch, as many reps as possible

Sunday:
CLOSED

Enjoy Your Weekend!