July 27/26.
Strength: OHS 2 reps - 10 min EMOM. WOD: 18 min AMRAP 10 DB Sn (35/50) 10 Goblet Sq 15 Pushups 25 Hollow Rocks.
July 24/26.
Strength: Front Sq 2 reps > 10 min EMOM. WOD: 15 min AMRAP 10 KBS (50/70) 15 Air Squats 30 DU’s 15 Box Jumps 10 Burpees.
July 23/26.
Strength: Strict Press 5 Reps > 10 min EMOM. WOD: 20 min EMOM: Min 1: 10/12 Cal Row Min 2: 1 Round of DT (85/115) Min 3: MAX bar over burpees Min 4: REST SCORE = total burpees.
July 22/26.
Strength: C&J 6 sets - every 90 sec 1 Power Cl + 1 Hang Power Cl + 1 Jerk. WOD: 4 15 Pull-ups 10 SDHP (65/95) 15 Box jump overs 10/12 Cal Bike / Row ( alternating )
July 21/26.
WOD: Karen 150 Wall Balls (14/20) Strength: Dips/Core 10 min EMOM: Odd: 4 Strict Dips + 6 Kipping Dips Even: 35 Sec Hollow Hold or 30 Hollow Rocks.