WOD Wednesday July 26th

Warm up: 2 minutes of jump rope

Every minute on the minute for 18 minutes:

  1. Burpees x 10 or less

2. Sit ups x 20 or less

3. Air squat x 25 or less

Rest 2 minutes

Every minute on the minute for 18 minutes:

  1. Row 15 Calories or less

2. Pullups x 15 or less

3. Box jump x 15 or less

* Choose a number for each and stick to it, unless you punk out on your initial choice. Then you can go up as much as you want.

Weightlifting May 15th, 17th, 19th

Monday:

  1. Hang snatch – find max in 25 minutes

2. Heaving snatch balance – find max in 20 minutes

3. Back Squat: 5 rep max

4. Emotm x 5 min: Glute ham sit ups x 12

Wednesday: 

  1. Clean pull under – find max

2. Jerk – work to heavy single

3. Front squat: 5 rep max

4. Reverse hyper x 3 x 15

Friday:

Every minute on the minute for 30 minutes:

Minute 1: Overhead squat x 2 (heavier than last week)

Minute 2: Power snatch + Hang snatch

Last week of this