Friday July 5, 2019
Strength (20:00): 4:00 movement review and instruction 2-2-2-2 turkish get ups (1 per side) 6-6-6-6 windmill (3 per side) WOD (20:00): 75 calorie row buy in 4X 15 deadlift (155/105) 10 handstand push up
Thursday July 4, 2019
WOD (50:00): Hotshot 19 21 Thruster 95/65 (Kevin Woyjeck age 21) 32 Burpee (Joe Thurston age 32) 21 Power Snatch 95/65 (Grant McKee age 21) 25 Back Extension (William “Billy” Warneke age 25) 31 Lunge (Travis Carter age 31) 22 Push Press 95/65 (Wade Parker age 22) 23 Toes to Bar (Robert Caldwell age 23)…
Wednesday July 3, 2019
WOD (50:00): Monster Mash 5X 5 strict pull up 4 squat clean (135/95) 3 push jerk (135/95) Rest 5:00 3X 20 power snatch (95/65) 10 burpee over the bar Rest 5:00 4X 60 double unders 15 toes to bar **45:00 time cap**
Tuesday July 2, 2019
Strength (22:00): Back squat – 5X5 WOD (15:00): 10X 8 overhead lunges (45/25 plate) 5 calorie bike 2 wall walks
Monday July 1, 2019
Strength (22:00): Bench press – 5X5 WOD (10:00): 6:00 AMRAP 20 box step ups (24/20) (alternating sides) 10 burpee pull up