7/11/17: Tuesday: Oly Club 6:30pm
1RM Shoulder Press
then
For time:
100 Strict Press @ 50% of 1RM
*every break, 15 wall-balls*
7/9/17: Monday
“Transformers”
10 Rounds for time:
2 Squat Cleans (225/155)
3 Muscle-ups
4 Handstand Push-ups
7/7/17: Friday
4 Minute AMRAP
2 Rope Climbs
25 Double-unders
7 Burpees
-rest 2 minutes-
4 Minute AMRAP
5 Hang Snatch (135/95)
10 Single-arm Thrusters (50/35)
10 Toes to bar
-rest 2 minutes-
4 Minute AMRAP
10 Ball Slams
3 Muscle-ups (or 8 ring dips)
-rest 2 minutes-
4 Minute AMRAP
15 Sit-ups
10 Kettlebell (70/55)
7/6/17: Thursday: Oly Club 6:30pm
For time:
800m Run
30 Back Squats @ bodyweight
30 Deadlifts @ bodyweight
1000m Row
