Friday 7/31/20

Friday 7/31/20

WOD:

9 minute AMRAP
3 push press(95#/65#)
3 pullups
3/2 calorie echo bike
6 push press
6 pullups
6/4 calorie echo bike
9 push press
9 pullups
9/6 calorie echo bike
etc…….

accessory work:
3 rounds of:
100m single DB overhead carry (50m per arm)
50 banded pull aparts
10 DB hammer curls (per arm)
*rest as needed between rounds*

*POWER HOUR*

“Ship”

9 rounds for time
7 squat cleans (185#/135#)
8 burpee box jumps (36″/30″)

 

Thursday 7/30/20

Thursday 7/30/20

WOD:

Every 2:00 for 10:00 (5 sets)
Back squat
5-5-5-5-5

THEN:

FOR TIME
800m Farmers carry (53#/35#)
*Every time you break, perform 10 russian kettlebell swings + 10 goblet squats*