WEDNESDAY WOD 7/26/17

Warm Up
400m Run
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2x
10 Down Dog to Up Dog
10 Scorpions
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Drill Push Jerk
Workout

A. Push Jerk
6x3 - Rest 1:30

B. EMOM 16:00
Odd: 6-8 Box Jumps
Even: 6-8 Burpees

C. 12:00 AMRAP
6 cal Assault Bike
12 DB Snatches
24 Double Unders

WEDNESDAY WOD 7/19/17

Warm Up
5:00 Jump Rope
5:00 Partner Medball Toss
5:00 Foam Roll

Workout
A. Medball Cleans
Technique Practice for 10:00

B. 12:00 AMRAP
5 Burpees
10 Wallballs
15 Double Unders

C1. Farmer’s Carry 3x50m
C2. Bird Dogs 3x10/side

MONDAY WOD 7/17/17

Warm Up
10:00 Static Stretching
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3x
:20 Hollow Hold
10 Air Squats
10 Push Up w/ Twist

Workout
A. Build to a heavy 3 rep on Back Squat
10:00
B. Pullups or Ring Rows 3x8-10 @30x1
Rest 2:00
C. 4 Rounds (15:00 total)
1:00 10m Shuttle Run*
1:00 Rest
1:00 Assault Bike**
1:00 Rest

*Down and Back = 1
**Calories

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