17.7.20

Gymnastics

In team of Three:

Accumulate 60 strict HSPU in a relay format.

Accumulate 60 Strict Pull Ups in a relay format.

CAP, 12minutes

Endure

For time Complete:

30 Clean and Jerks, 60/ 40

60 Box Overs

90 cal row

Note: Partition this up as desired.

CAP, 20mins

15.7.20

Back Squat

Every 2:00 x 5

Back Squats

Sets 1-4:

5 reps, 75%

Sets 4-5:

Max Unbroken Back Squats, 80%

Sport Intervals

3:00 AMRAP

35 Double Unders

15 Thrusters, 35/ 25

3:00 Rest

3:00 AMRAP

35 Double Unders

10 Thrusters, 45/ 30

3:00 Rest

3:00 AMRAP

35 Double Unders

5 Thrusters, 55/ 35

14.7.20

Clean and Jerk

Every 2:00 x 6

1 Squat Clean

1 Power Clean

1 Push Jerk

1 Split Jerk

Sprint Sport

For Time:

21-15-09

Burpee Box Overs

Push Press 40/ 30

__________

Burn Class

50 Rds:

3 Burpees

3 Medball Cleans

3 Push Ups

3 Down Ups

3 Air Squats

In remaining Time (if time remains) Max Cal AAB/Rower/Ski

TC 50min

__________

Online Class

WOD:

For Time:

100 Ground to overhead

75 Jumping Jacks

50 Burpees

TC: 15min

Accessory:

Max Plank Hold

1min Rest

Max Push Up Hold

2min Rest

60% Plank Hold

1min Rest

60% Push Up Hold

Finisher:

40 Mountain Climber

30 Knee Lifts

20 Air Squats

10 Down Ups