Monday – 07/19/21:
Primer:
Every 90s x5
3 TnG power snatches
*build to heavy. Last set is heavier than wod weight.
“Remain Calm”
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run
In Time Remaining:
Max Power Snatches (115 / 85 lb)
*goal is to have at least 90s on snatches. Power Snatch weight is doable in 5’s.
Tuesday – 07/20/21:
Strength/skill:
E2MOM x5
8 single leg barbell deadlift AHAP
*all sets are challenging. 8 each leg
“Row Your Boat”
For Time: (20min cap)
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
Directly Into…
1,500 Meter Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
Barbell: 135 / 95 lb
*all movements doable unbroken. Mod burpee pull-ups for bar MU.
Wednesday – 07/21/21:
“Poker Face”
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115 / 85 lb)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135 / 95 lb)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155 / 105 lb)
6 Burpee Box Jump Overs (24″/20″)
*run goal is sub 2:30. All front squats sets doable unbroken. Score is rounds + reps
Thursday – 07/22/21:
TBA
Friday – 07/23/21:
Core:
E2MOM x5
4 DB Turkish getups AHAP
*2 each arm.
“Adulting”
AMRAP 18:
30 Single Dumbbell Alternating Power Snatches (50 / 35 lb)
30/24 Calorie Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24″/20″)
*snatches doable in sets of 10’s. Bike pace goal 65/60+ rpm. TTB doable in 5’s.  Hold DB suitcase style for step ups.