Monday 2nd – 8th July

 

Monday 2nd – 8th July

  July 1, 2018

Monday: 

A. 
5 rounds for time:
25/18 cal bike 
15 burpees 
10 dB thrusters 22.5/15
1 min rest 
25 min cap 
B. 
I go you go ski erg intervals 250m x 4 each
 
 
Tuesday: 
A. 
3 x 2 min on 1 min rest
Amrap: 25 du, 6 down ups
– pick up where you left off
3 mins rest 
B.
3 x 2 min on 1 min rest
Amrap: 12 Russian kbs (32/24), 6 goblet squats 
– pick up where you left off
3 mins rest
C. 
3 x 2 min on 1 min rest
Amrap: 10 kb alt lunges(arms long at side), 6 dB stoh (20/12)
 
Wod 2.
Tabata weighted sit ups
 
Friday:
Wod1.
Emom 20:
1. 15/10 cal ski erg
2. 15 burpees 
3. 100m run 
4. 45s of kb swings 24/16
 
Wod 2.
For time 
800m run 
50 dB clusters 
 
Saturday:
In teams of three:
20 syncro burpees 
150 wall balls divided however 
20 syncro burpees 
150 box jumps “
20 syncro burpees 
150 kbs American, 32/24 – try go but heavier    Fam “
20 syncro burpees 
150 dB snatch “
20 syncro burpees 
150 cal bike “
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