070119-070519

Monday 070119

Strength/Skill

Extended Warm Up

FOR QUALITY

3 Sets

5 Pausing False Grip Ring Row

or

5 Pausing Muscle up Transitions

Skill

EMOM X 10

Min 1 - 2 Muscle Ups

Min 2 - 3 Jerks

*Building Each Set to Moderate-Heavy Set of 3

Workout

3 Rounds For Time

25 Jerks (115/75)I(95/65)

5 Muscle Ups

25/20 Cal Bike/Row

15:00 Hard Cap

Tuesday 070219

Rannie

50-40-30-20-10

Double Unders

Sit Ups

*400m Run After Each Full Round

Cool Down

5:00 Foam Rolling

Wednesday 070319

Strength/Skill

Clean Complex

Every 1:30 For 8 Sets

2 Squat Cleans

Sets 1-4 @Moderate-Heavty, Building

Sets 4-8 @Heavy,Across

Workout

Fran

21-15-9

Thrusters (95/65)I(65/45)

Pull-Ups

Thursday 070419

4th of July Wod!!!!

Friday 070519

Strength/Skill

5X5 (30X1)

Workout

Open 11.2

AMRAP X 15

9 Deadlift (155/105)I(135/95)

12 HR Push Ups

15 Box Jumps (24/20)