Friday July 12

Warm Up:

1 Mile Run ( 2,000 m Row )

Skill:

Squat Clean

WOD:

EMOTM Until 150 Jumping Lunges re Completed

3 Squat Cleans (185/135)

AMRAP of Jumping Lunges

Thursday July 11

Skill:

Kettle Bell Snatch

WOD:

15 min AMRAP

10 Kettle Bell Snatch

Run 200 m

10 Overhead Pistols

Wednesday July 10

Strength

3 Rounds of Deadlift:

7 Light

7 Medium

7 Heavy

WOD:

7 Rounds of

10 Toes 2 Bar

10 Ring Dips

10 Weighted Lunges

Tuesday July 9

Strength:

3 Rounds of Front Squat

7 Light 

7 Medium

7 Heavy

WOD:

For total reps:

2:00 ME Double Unders

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)

Then (no rest)-

2:00 ME Double-Unders

Monday July 8

"The university of performance is initiated between the ears first.., there can be no execution of the body without the commencement of visualization"



Strength:

3 Rounds of Overhead Squat


5 Light
5 Medium
5 Heavy


WOD:

As many reps in 12 minutes of:

12 pullups, C2B
12 bar over burpees
12 squat snatches, 135 lbs (95 lbs)