July 20/26.
Strength: DL 5-5-5-5-5. WOD: 4 Rounds 400m Run 5 Wall Walks 15 T2B 20 Pushups.
July 17/26.
Strength: Hang Sq Clean 1 rep > 10 min EMOM. WOD: 3 Rounds 400m Run 4 MU ( Ring or Bar) sub 8 C2B 60 DU’s 10 HSPU 20 WB
July 16/26.
Strength: Core 12 min EMOM 1- 45 sec L plank 2- 45 sec Dead-bugs 3- 45 sec R Plank 4- 45 sec FK WOD: 3 Rounds 200m Run 25 MBC 15 Pull-ups 20 HR Pushups 5 Double DB Devil Press.
July 15/26.
Strength: Hang Power Snatch 3 Hang Power Snatches 10 min EMOM. WOD: 4 min AMRAP 10 DB Sn (35/50) 6 Burpees over DB ***REST 1 min*** 4 min AMRAP 10 KBS 6 Box Jump Overs ***REST 1 min*** X2
July 14/26.
Strength: Back Squat 20 min to find a 1 rep max. WOD: 15 min AMRAP 8 Thrusters (65/95) 8 Burpees over Bar 24 Lateral bar hop overs.