Week of Monday 23rd

 

Week of Monday 23rd

  July 22, 2018
Monday: 
A.

800m run 

21 kbs
21 goblet sq (24/16)
800m run
15 kbs
15 goblet squats 
800m run 
9 kbs 
9 goblet squats 
800m run
 
B. 
100 cals bike/ski/row for time 
(If more people in class than equipment partner up and 150 cals divide work) 
 
Tuesday:
2 mins max effort bike 
1 min rest 
2 mins amrap 10 wall balls + 5 box jumps 
1 min rest 
2 mins max effort burpee to bar
1 min rest 
2mins amrap 20 du + 10 dB snatch 
3 min rest between rounds
X3
 
Friday: 
A.
10 rounds for time
200m run 
10 dB snatch 
12 burpees 
 
B. 
20s max ski 
40s rest 
20s max bike 
40s rest
20s max row 
40s rest 
X3
 
Saturday:
50 cal bike/row/ski cash in
 
3 rounds for time 
40 wall balls 
30 box jumps 
20 burpees 
 
50 cal bike/row/ski cash out 
 
B. 
Abs of coaches choice – make
It buuuuuurn 
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