July 16th – July 21st

Ryan working on his OHS for the 1st time 

Monday………………..

Bench 3 rep max

“Cindy”
20 min amrap
5 pullups

10 pushups

15 air squats

Tuesday………………..

Back Squat 3 rep max

WOD – DREAMCATCHER
10-9-8-7-6-5-4-3-2-1
Power Clean 115/85
Push Press 115/85
Kettlebell Swings 70/55lbs

Wednesday………………..

Power/Squat Clean 1 rep max

5 Rounds
Run 400m
Rest 1 min each round

 

Thursday………………..

Snatch/OHS 1 rep max

OPEN GYM
House WOD
Run Backwards 1x around Bldg
50 Double Unders (or 50 Burpees)
50 Situps
50 Weighted Step Up Presses
Run Backwards 1x around the bldg 

Friday………………..

Deadlift 3 rep max

Shoulder Press 3 rep max

WOD – SALVATION
800M Run
30 Wallballs
1000m Row
30 Burpees
200 Jump Rope
30 Tire Flips

Saturday………………..

Team WOD
Row 5k For Time

Then:
Team Championship Fight Gone Bad

 

Donald

Travis

7PM Crew

Cam