July 22 – July 27, 2019


Monday: WOD:
EMOM 8 Min: 4 OHS; 4 Strict Pull Ups
Rest 2 Min then:
10 TTB
20 Burpees
400 M Run
15 Min AMRAP

Tuesday: WOD:
300/250 M Ski
10 Thrusters (95/65)
100 M Run
5R4T

Wednesday: 8 Min: 6 Push Press(odd)/ 20 DU (even)
WOD:
1 Squat Cleans (115/75)
1 Push Up
15 min AMRAP, Increasing by 1 rep each round

Thursday: WOD:
10 Burpee Box Jumps/5 HSPU
4 Rounds then
5 Deadlifts/ 10 Pull ups
4 Rounds for Time

Friday: WOD:
Every 5 Min for 4 Cycles- 400m/350m Ski
50 M Lunge
then max effort of : Rd 1: Pistols
Rd 2: MB Situps
Rd 3: DU
Rd 4: Burpees

Saturday: WOD: “Lieutenant Dan”
200M Run
10 Power Snatches (95/65)
10 SDLHP (95/65)
20 DU
5R4T

       

About The Author

Location

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