Monday – 07/12/2021:
“Beach Ball”
AMRAP 20:
40 Wallballs (20 / 14 lb)
30/24 Calorie Row
20 Toes to Bar
10 Alternating Dumbbell Power Snatches (70 / 50 lb)
*walballs doable in 10’s. 1000/850cal +. At least 5’s on TTB. Mod kipping leg raise. Snatches are doable unbroken.
Tuesday – 07/13/2021:
Primer:
EMOM x8
1 deadlift
Build to heavy (no more than 90%)
“U Can’t Touch This”
For Time: (15min cap)
21 Deadlifts, 200 Meter Run
21 Lateral Barbell Burpees, 200 Meter Run
15 Deadlifts, 200 Meter Run
15 Lateral Barbell Burpees, 200 Meter Run
9 Deadlifts, 200 Meter Run
9 Lateral Barbell Burpees, 200 Meter Run
Barbell: 225 / 155 lb
*deadlifts doable in two sets or less. Run goal sub 1:30.
Wednesday – 07/14/2021:
Primer:
Every 90s x5
 Hang pwr clean + hang squat clean + hang cluster
*Build to heavy
“Unfriendly Fran”
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Chest to Bar Pull-ups
9 Thrusters (115 / 85 lb)
*bike pace goal 70/65+ rpm. C2b & thrusters doable unbroken. Mod banded C2B.
Thursday – 07/15/2021:
“Undertow”
Teams of 2
AMRAP 25
150 Double unders
100 KB swings (55/35)
50 single arm OH KB lunges (55/35)
*one works, one rests. mod 2x singles. Swings and lunges doable in at LEAST 10’s.
Friday – 07/16/2021:
Primer:
Every 90s x 5
3 push jerks from rack
Build to heavy. Last two sets, heavier than wod weight.
“Snack Bar”
3 Rounds: (20min cap)
400 Meter Run
10 Power Cleans
500/400 Meter Row
10 Push Jerks
Barbell: (155 / 105 lb)
*run & row goal sub 2:00/2:15. Power cleans & push jerks doable in 2 sets or less.
Saturday – 07/17/2021
BATTLE OF THE BOXES COMPETITION