July 9th – July 16th

Andy spotting Chirone on bench press

Monday July 16th WOD:
Bench Press 3 rep max

“Cindy”
AMRAP in 20 minutes
5 Pullups
10 Pushups
15 Air Squats

Monday………………………..

Bench Press 5×5

Double WOD
8 Min AMRAP
3 Clean and Jerks (NO SNATCH) 185/135
6 Pistols
3 Muscle Ups (or 12 Pullups)
7 Min AMRAP
20 Slamballs
20 Double Unders (or 60 singles)
Run 200ft (100ft down and back)

Tuesday………………………..

Back Squat 5×5

WOD
21-15-9

OHS 95/65
GHD Situps
Pullups

Wednesday………………………..

Power or Squat Clean 3×3

3 Rounds
400M Run
20 Box Jumps
5 Man-Makers

Thursday………………………..

OPEN GYM!

Snatch OHS 3×3

House WOD
75 Wallballs 20/14lbs
75 SDHP 65/45lbs

Friday………………………..

Shoulder or Push Press 5×5

WOD Kalsu
100 Thrusters 95/65lbs
*every min on the min, stop and do 5 burpees

Saturday………………………..

10:30am Team Workout!
TBA

 —

 

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