Monday, July 11
STRENGTH/WOD
E2MOM for 16 minutes
3 bench press
4 alt DB snatch, 50/35
5 box jumps, 30/24
Tuesday, July 12
STRENGTH
thruster (from rack) 8 x 2
WOD
AMRAP in 4 minutes
3-6-9 …
shoulder press (from rack), 95/65
air squats
Wednesday, July 13
WOD
3 rounds
50 walking lunges
21 deadlifts, 185/135
15 slam balls, 30/20
9 DB renegade rows, 45/30
Thursday, July 14
WOD
max reps in 2 minutes at 5 stations
hand stand push ups
SDHP, 95/65
ring rows
power snatch, 95/65
toes to bar
rest 2 minutes, repeat
WOD (see 07.13.21)
12 minutes on the clock
AMRAP in 4 minutes
row, cal.
AMRAP in 4 minutes
squat cleans, 135/95
AMRAP in 4 minutes
10 KB swings, 55/40
10 sit ups