July 30 – August 4, 2018


Monday: 1 REP MAX: DEADLIFT,CLEAN AND PUSH PRESS
WOD: RUN 100M, 10 BURPEES
RUN 200M, 20 BURPEES
RUN 300M, 30 BURPEES
15 MIN AMRAP

Tuesday: WOD:
7 SDLHP
7 FRONT SQUATS
7 PUSH JERKS
10R4T

Wednesday: ODD COUPLE: SHOULDER PRESS/PISTOLS
WOD:
5 MIN MUSCLE UPS/5 MIN ROPE CLIMBS
OR
10 MIN OF 100 DOUBLE UNDERS/100′ WALKING LUNGE

Thursday: WOD:
5 PULLUPS/10 PUSHUPS/15 SQUATS
20 PULLS ON THE ROWER FOR CALORIES
SCORE IS TOTAL NUMBER OF CALORIES ROWED
20 MIN

Friday: WOD:
5 CLEAN & JERKS
10 TTB
REST 30 SEC
20 MIN/ POST ROUNDS

Saturday: WOD:
3 ROPE CLIMBS/400M RUN
5 ROUNDS