25.07
20 min AMRAP:
– 12 HandStand Push Ups
– 8 Chest 2 Bar Pull Ups
– 4 Power Clean @ 80/55kg
26.07
A) Back Rack Reverse Lunges 5 x 6 per side (Build Up)
B) 3 ROUNDS:
– 30/22 cal Echo Bike
– 20 Weighted Alt. Box Step Ups @ 1x 22.5/15kg
– 5 SandBag Squats @ 68/45kg
27.07
A) Push Jerk 5 x 5 (Build Up)
B) FOR TIME:
21-15-9
– KB Snatch L
– KB Snatch R
– Burpees Over the KB
Rx = 24/16kg
28.07
A) (Weighted) Ring Dips 5 x 4 (Build Up)
B) FOR TIME:
10-10-10-10-10
– Kipping Ring Dips
5-4-3-2-1
– Squat Cleans @ 70/50kg
29.07
5 ROUNDS:
– 30/21 cal Echo Bike
– 15 Toes 2 Bar
– 1 Round of DT @ 50/35kg
1 ROUND of DT =
– 12 Deadlifts
– 9 Hand Power Cleans
– 6 Shoulder 2 Overhead
30.07
PARTNER WOD
26 min AMRAP:
– 40 Push Ups
– 200 Double Unders
– 40 Air Squats
– 400m Run
– 40 Ring Rows
31.07
A) Back Squat 10-8-6-4-2 (Build Up)
B) 8 min AMRAP:
– 10 Burpees to target (pull up bar)
– 10 Pull Ups
25.07
“Lower Body”
Barbell Back Squat 5×5
Super set of:
Bulgarian split squats 5×8
Tall kneeling kb hip to halo 5×12
28.07
Clean+ Jerk 1RM !!
Snatch Singles
