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Monday July 14th WOD


Strength: Shoulder Press (Take 90% of 1RM)

1x8 @ 65%

1x8  @ 70%

1x6 @ 80 %

1x6 @ 85 %

DB Rear Delt Row or T-Bar Row: 3x12

Conditioning: 15 Min AMRAP 12  Push Press (Rx+135/85) (Rx 115/75) 8 toes to Bar 200m Run


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Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

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