Monday 2nd July – Sunday 8th July

 

Monday 2nd July – Sunday 8th July

  July 1, 2018

Monday 2nd July 

A – 20 alternating steps 2x kb front rack lunge x 4 sets AHAFA 

 
B – 3 RFT (time cap 12mins) 
10 front squats 70/50
20 C2B 
50 Double unders 

Tuesday 3rd July 
 
A – EMOM 12
1- 5 Power Snatch 
2- 5 OHS
@70% snatch.
 
B – AMRAP 1 min 
10 DB snatch 22.5/15kg 
Max Burpees in the remaining time. 
Rest 1:00 x 5 rounds 
 
Wednesday 4th July 
 
A – Back Squat: lift every 2nd minute 
5 x 2 reps @85%
 
B – AMRAP 10
15/ 12 cal assault bike 
30 DB Hang Clean and jerk 22.5/15kg (15 each arm) 
15 Burpees over the box
 
Thursday 5th July 
 
AMRAP 18 –  In Pairs – split reps 1 working 1 resting 
150 wall balls
125 row cals 
100 KB snatch, 24/ 16kg 
75cal Ski cals 
50 clean and jerks, 60/ 40kg
25 bike cals 
 
Rest 2mins & repeat AMRAP 18mins 
Carrying off where finished on first AMRAP 
 
Friday 6th July 
 
10 rounds (5 of each) 
2 minutes ON 2 minutes REST – Alternating between 1+2
Score each round for time 
1- 200m run + 15 KB Swings, 24/ 16kg
2- 15/ 12 cal row + 10 over the rower burpees.
 
 Saturday 7th July 
 
A – Every 1:30 x 6 rounds 
1 squat clean, 1 front squat 80%
 
B – Every 45second x 6 rounds 
1 jerk, 80%
 
C – AMRAP 8mins 
9 DB Thrusters, 2 x 22.5/15kg (pick a weight you can go unbroken on) 
35 double unders
 
Sunday 8th July 
 
A – HERO WOD HARPER 
AMRAP 23mins 
 
9 chest-to-bar pull-ups
15 power clean 60/40kg 
21 squats
400-meter run with a 20/15kg plate 
 
 
 
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