Tuesday July 15th

Warm-up
Group speed/ agility work

Strength
Push Press
3-3-3-3-3

WOD 3RFT
100m MB run
25 Box Jumps
5 Wall Climbs
20 Ring Rows

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Monday July 14th

Strength
Back Squat jumps
10-10-10-10

WOD
11:00 min AMRAP
200m run buy in, then
5 Hang Cleans (155/95)
15 Air Squats
10 Ring Dips

Scaled (fitness)
5 Front Squats
15 Air Squats
10 HRPU’s

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Friday July 11th

Partner WOD
1- 400m MB run/ while partner jumps ropes. Then switch
2- Complete “Angie” as a team. Only one partner can do work while partner is in plank or a wall sit.
Angie= 100 pull-ups
100 push-ups
100 sit-ups
100 squats
3- Barbell run (135/95/75) 400m. Stop at 200m then do shoulder to shoulder getting full extension over head.

Just show up if you don’t understand 🙂

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Thursday July 10th

Strength
Deadlift
1-1-1-1-1…

WOD 4 rounds of
1 min of Hang Snatch (95/65)
1 min of T2B
1 min of DU’s
1 min rest

Score is total reps completed

Cash out of 25 Burpee box jumps to celebrate Michelle’s B-Day!

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Wednesday July 9th

Strength/Skill
1000m row for time
Broad Jump for distance

WOD 10:00min AMRAP
16 OH walking lunges (45/25)
15 slam balls
14 back extensions

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7-8

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7-7

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7-3

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7-2

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7-1

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