Saturday July 16

Warm Up

40 Squats

200 m Run

30  Sit Ups

WOD

30 Pull Ups

40 Sit Ups

50 Push Ups

40 Sit Ups

30 Pull Ups

Finish

Roll Out

Friday July 15

Warm Up

400 m Row
40 Sit Ups

30 Push Ups

20 Pull Ups

WOD

"LYNNE"

5 Rounds For Reps

Bench Press (BW)

Pull Ups

P. 69

Finish

MAX Deadlift P 102

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Thursday July 14

Warm Up

400 m Run

40 Sit Ups

30 Push Ups

WOD

"ROSA"

5 Rounds For Time

10 HSPU

400 m Run

P. 70

Finish

Max Rep Push Ups P. 110

Wednesday July 13

Warm Up

250 m Row

20 m Bear Crawl

Stretch (on your own)

MAX Time Handstand Hold P. 112

WOD

MAX Push Press

5 - 4 - 3 - 3 - 3

Finish

Max Repetition Ring Dips P. 110

Tuesday July 12

Warm Up

Row 250 m

20 m Bear Crawl

Stretch On Your Own

MAX TIME PLANCHE

WOD

"JONESWORTHY"

6 Rounds For Time (Reps Given for Each Round)

Squat            80 - 64 - 50 - 32 - 16 - 8

KB Swing     40 - 32 - 25 - 16 -  8 - 4

Pull Ups        20 - 16 - 12 -   8 -  4 - 2

Finish

Stretch

Roll Out

Monday July 11

Warm Up

50 Sit Ups

500 Jump Ropes

WOD

3 Rounds

10 Rings Rows

20 Weighted Lunges (35/20)

40 Push Ups

400 m Run

Finish

Splits Work / and  Goal Work