Monday 07/10/23
A. Back Squat – 25 minutes to build to a tough
single
B. For Time
w/ a partner
1000/800m Row
40 Front Squats (135/95)
30 Burpees
8 minute cap
*Work split however
Tuesday 07/11/23
A. Shoulder Press – 18 minutes to build to a tough
single
– EMOM 12
1 – :30s Dual KB Front Rack Hold (53/35)
2 – :30s Max Reps Double Unders
3 – :30s Wall Sit
Wednesday 07/12/23
AMRAP 10
20 Walking Lunges (10/side)*
10 V-Ups
10 Box Step Ups (24/20)
-rest 3 minutes –
AMRAP 10
20 Pistols (10/side)
10 Toes to Bar
10 Weighted Step Ups (24/20)
Thursday 07/13/23
3 Sets:
4 minute clock
30/25 Cal Row
into
AMRAP remaining time:
7 Burpees
7 DB Hang Power Cleans @ 50/35
rest 4 minutes
GYMNASTFIT:
Skill: Pull Ups
WOD:
For Time:
– 45 Pull Ups
– 15 Power Cleans (95/65)
– 30 Pull Ups
– 10 Squat Cleans (95/65)
– 15 C2B Pull Ups
– 5 Squat Clean & Jerks (95/65)
Friday 07/14/23
A. Deadlift – 25 minutes to build to a tough single
B. For Time
30/25 Cal Bike Erg
30 Pull Ups
100m Farmers Carry (70/53)
5 minute cap
Sub = Jumping Pull Ups
Saturday 07/15/23
Margaret’s Mischief
For Time
Row 500/400m
50 Prisoner Box Step Ups (24/20)
10 Wall Walks
Run 1000m
30 DB Box Step Ups (50/35) (24/20)
10 Wall Walks
-rest 2 minutes THEN-
250m/200m Row
20 DB Front Rack Lunges (50/35) (10/side)
200m Run
10 Handstand Push Ups
(2 scores)
30 minute cap
Sunday 07/16/23
Teams of 2
Teams of 2
100/80 Cal Bike Erg
*Partner Holds Plank*
+ 100 Alt. DB Power Snatches (50/35) (split however)
+ 1500/1200m Row *Partner does KB Goblet hold while other partner Rows*