3 - 2 a dayz in a row deserves a lil REST!!!

Split Heavy in the AM n WOD in the PM

07/28 Wednesday WOD

Strength

Bench Press 5x5x5

Weighted Dip 8x8x8

Shoulder Press 5x5x5

WOD

AMRAP 20 min

Run 400m

Rest exactly the same time it took you to run

2aaadayzzz

07/27 Tuesday WOD

Strength

Front Squat 5x5x5

Deadlift 1x1x1x1x1

WOD

"Roy"

15 reps Deadlift 225#

20 Box Jumps 24"

25 Pullups

2X!

07/26 Monday WOD

AM

30 Muscle Ups for Time

PM

"Elizabeth"

21-15-9

Clean 135

Ring Dips

07/09 Friday WOD

Strength

Snatch 5x5x3x3x3x1x1

WOD

5 Rounds

5 Snatches (#95)

7 Bench Press (#95)

9 Ring Dips

Burpees

95

07/08 Thursday WOD

100ft Walking Lunge

21 Pullups

21 Situps

21 Burpees

100ft Walking Lunge

18 Pullups

18 Situps

18 Burpees

100ft Walking Lunge

15 Pullups

15 Situps

15 Burpees

100ft Walking Lunge

12 Pullups

12 Situps

12 Burpees

100ft Walking Lunge

9 Pullups

9 Situps

9 Burpees

100ft Walking Lunge

6 Pullups

6 Situps

6 Burpees

Burpees

94

07/07 Wednesday WOD

10 Rounds

50 Double Unders

20 Burpees

Burpees

93

New Week - It's On!!!

07/26 Monday WOD

30 Muscle Ups for Time

Rest minimum of 3 hours and then:

"Elizabeth"

Happy 4th of July!!!

07/04 Sunday WOD

4 Rounds

40 Double Unders

30 KB Snatches (15ea arm)

20 KB Swings

Burpees

90