Monday, July 24, 2017

Strength
7 sets of:
2 Front Squats + 1 Jerk

WOD
AMRAP 12
10 Handstand Push Ups
20 Front Rack DB Lunges (45/30)

Saturday, July 22, 2017

WOD
‘Santora’
3 Rounds
1 minute max Squat Cleans (155/105)
1 minute max 20′ shuttle sprints
1 minute max Deadlifts (245/170)
1 minute max Burpees
1 minute max Jerks (155/105)
Rest 1 minute

*For shuttle sprints, 20′ forward + 20′ backward = 1 rep

Thursday, July 20, 2017

Skill Work
EMOM x 10
Even: Max Double Unders or Triple Unders
Odd: Rest

WOD
7 Rounds
100 m sprint
50 Double Unders
12 Pistols