7/20/18: Friday
For time
2 Rounds
400m Run
21 Power Cleans (115/80)
12 Bar Muscle-ups
Rest 5 Minutes
2 Rounds
400m Run
30 Dumbbell Snatches (50/35)
20 Toes to bar
Burpee Buy-out
One minute after completing WOD
50 Burpees for time
7/19/18: Thursday
Front Squat/Lunge Complex
5 Rounds
5 Front Squats + 10 Lunges
20 Banded Pull-throughs
10 Minute Alternating EMOM
1: 50 Double-unders
2: Max Calorie Row
7/18/18: Wednesday
Wendler Bench Press 3×5 Bench Press for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: 5 reps @ 85% Wendler Shoulder Press 3×5 Shoulder Press for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: 5 reps @ 85% *last set is max effort* Accessory Work 75 Banded…
7/17/18: Tuesday: Oly 6:30pm
5 Minute AMRAP 1
40 Calorie Row Buy-in
12 Deadlifts (225/155)
12 Bar Facing Burpees
5 Minute AMRAP 2
30 Calorie Row Buy-in
9 Deadlifts (275/185)
9 Bar Facing Burpees
5 Minute AMRAP 3
20 Calorie Row Buy-in
6 Deadlifts (315/205)
9 Bar Facing Burpees
