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July 21, 2017

7/21/17

Metcon
Scotty (AMRAP - Rounds)
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball

July 20, 2017

7/20/17

Warm-up
Warmup: 12 Min
3 Rounds
Row 200m
10 Clean
10 Clean High Pulls
10 Muscle Clean
10 Kip Swings
Skill
Skill: 15 min (Repeat of Last Week, Final Week! aim to improve level or scale less, if you maxed out level 3 add 1 rep to each movement)

Level 1:
3 Rounds

July 19, 2017

7/19/17

Warm-up
Run 400m easy
2 rounds
10 Barbell RDL
10 Barbell goodmornings
10 Punter kicks
Strength WOD
EMOM 10
2 Deadlifts @ 75%

July 18, 2017

7/18/17

Warm-up
5 Min AMRAP w 1KB
5 1 Arm Suitcase Deadlifts
5 1 Arm Swings
5 KB Snatch
5 1 Arm Push Press
5 Kettlebell Windmills

2 Rounds
:30 Plank Right and Left
:30 Down Dog

July 17, 2017

7/17/17

Warm-up
Tabata Double Unders
1 Min Pigeon Each Side
1 Min Dragon Each Side
1 Min Lizard Each Side
Weightlifting
Back Squat (Heavy Single then 3×5)
Establish a Heavy 1 Rep Back Squat

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