July 2017
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July 2017
Home » Archives for July 2017 » Page 2
All Dumbbells
WARM UP: X2 20 JJ 10 Lunge to instep 5 inchworm+pushup :15 top ring hold :15 bottom ring hold SKILL: 4 Supersets 8 Bench press 8 Strict pull ups WOD: 12min AMRAP 12 Alt DB snatch 12 DB goblet squat 12 DB OH lunge
Doughnuts and Deadlifts
WARM UP: 3:00 Jump rope 3 sets 12 Banded GM 6 Tempo push ups SKILL: 8:00 EMOM 3 Deadlift @80% 1RM 5 Burpees over bar WOD: Annie with a twist 50-40-30-20-10 DU Sit ups 200m Run after each set of sit-up
Sunday Funday
WARM UP: Plyos SKILL: Into WOD WOD: 5 rounds: 400 meter run 10 Burpee box jumps 10 Sumo deadlift high-pull (95/65) 10 Thrusters 1 minute rest
Deck of Death
WARM UP: Plyos SKILL: Into WOD WOD: Partner Deck of Death Hearts : Synchronized Push-ups Diamonds : Synchronized pull-ups Spades : Synchronized Air Squats Clubs : Synchronized V-ups Joker #1 Complete 1000m Row ( alt 500m ) Joker #2 Complete 400m Run together
Max effort
WARM UP: 2 Rounds 10 Wall squats with band Monster band walks Laterally 20 steps ( R/L ) Monster band walks forward/backward 20 steps ( F/B ) SKILL: 3 x Superset 20 Back Rack lunges from Rack 20 V-ups WOD: 2 Rounds 2:00 ME KB swings ( 24/16 ) 1:00 Rest 2:00 ME SB over