July 15 – July 20, 2019


Monday: WOD: “AHH PHOOK”
1 Min ea lift for 12 min-4 Hang Snatches; 3 Power Snatches;
2 Squat Snatches

Rest 2 Min

Run 300 M; 12 TTB; 12 Goblet Squats
Run 200 M; 12 TTB; 12 Goblet Squats
Run 100 M; 12 TTB; 12 Goblet Squats
For Time

Tuesday: WOD:
40 M. WT Bear Crawl
30 KBS
20 Burpees
10 Thrusters
2R4T

Wednesday: WOD:
21-15-9
Ring Pull ups; Push Ups; Air Squats
then 21-15-9
Pull Ups; HSPU; Pistols
For Time

Thursday: WOD: 12 Min AMRAP
200 M Run; 1 Bear Complex
200 M Run; 2 Bear Complexes
and so on for 12 Min

Friday: WOD:
50 DU
6 Burpee Box Jumps
5R4T
if complete in less than 12 min- 3 DL EMOM for 7 Min

Saturday: WOD: ROW E’s Partner”
80 Lungesters
For Time
ea. time break do 10 TTB

       

About The Author

Location

 
CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
Gregory, TX 78359
361-444-3316