Mon 07/22/19

5 x 5 Back Squat

AMRAP in 1o minutes of:
10 Medball Candlesticks 20#/14#
20 (10R/10L, alt.) Walking Lunges w/ Medball rotation
10 Medball Slam Burpees

Tues 07/23/19

5 x 5 Bench Press

“Jackie”
for time:
1000m row
50 Thrusters 45#/35#
30 Pull Ups

6:30pm Women’s Workout Class w/ Coach Lauryn

Wed 07/24/19

Work Capacity

AMRAP in 20 minutes of:
250m row
turf-length 2KB OH Carry 53#/35#
turf-lap Sled Push, 120#/70#
turf-length 2KB OH Carry

Thurs 07/25/19

5 x 5 Strict Press

for time:
25 Burpees
25 Power Cleans 135#/95#
25 Burpees

6:30pm Mapogos Barbell Olympic Lifting

Fri 07/26/19

5 x 2 Deadlift

4 rounds of:
1 min. max reps Wallballs 20#/14#
1 min. max reps Double Unders
1 min. max calorie row
(10 sec. transition time between exercises; total reps for score)

Sat 07/27/19 / Sun 07/28/19

Saturday:
8:30am Human Movement
10:30am Hero WOD

Sunday:
9:00am Mapogos Barbell Olympic Lifting