July - 2017

Monday July 31st

SWOD Ring MU transition practice CWOD Death by: TTB Burpee

Friday July 28th

SWOD EMOM 8 Every 30 seconds 1 Squat Snatch CWOD Row 500m Then 40 wall balls 30 pullups 20 Clean and Jerk (135/95) 10 Snatch (135/95)

Thursday July 27th

SWOD Double under practice CWOD AMRAP 12 5 DL (275/185) 15 Ring row 25 Med Ball clean (20/14) Optional Additional work Find heavy triple OHS

Wednesday July 26th

SWOD Find heavy Snatch pull + Snatch high pull + Snatch + Hang Snatch CWOD AMRAP 17 12 PP (115/75) 9 Snatch(115/75) 6 Squat cleans (115/75) Run 500m

Tuesday July 25th

SWOD Row 2k Broken down in this manner 500m hard row 250m easy row 250 hard row 250 easy row 750 hard row CWOD 100 KBS (53/35) EMOM 5 burpees 5 burpees every time you put the KB down or rest Optional Additional work 5 RNFT 3 Turkish Get ups (ea) 5 laps of bell up Farmers walks (big room) 7 laps of KB farmer walk + med ball burden carry

Monday July 24th

SWOD Toes to Bar practice CWOD 2 rounds for time 1 Rope Climb (legless Rx+) 2 strict HSPU (deficit 4.5/3.5 Rx +) 3 Bar MU 4 Rounds of Cindy (5 pullups 10 pushups 15 Air Squats)

Saturday July 22nd

Aerobic Capacity Run 2x400m Row 10 cal rest Rest 2 min Run 4x200m at 100% walk 200m rest CWOD Teams of 4 Complete for time (20 min cap) Isabel Grace Fran Karen

Friday July 21st

SWOD Snatch Balance + OHS Find heavy CWOD AMRAP 12 1 Rope Climb 3 Strict HSPU 9 Cal Row 27 Box Jumps (24/20)

Thursday July 20th

SWOD HS walk practice CWOD 3 RFT 50 DU 20 DL (185/125)

Wednesday July 19th

SWOD EMOM 8 Every 30 seconds 1 Squat clean and Jerk CWOD AMRAP 18 20 TTB 400m Burden run with KB 20 KBS (53/35)

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