Tuesday, July 30, 2024
For time:
Run 800m
15 Toes to bar
20 KB swings (70#/53#)
Run 400m
20 Toes to bar
25 KB swings (70#/53#)
Run 200m
25 Toes to bar
30 KB swings (70#/53#)
Sunday, July 28, 2024
4 Rounds for time of:
42 Double unders
21 Wall ball (20#/14#)
12 Dumbbell snatch (50#/35#)
Saturday, July 27, 2024
AMRAP in 3 minutes of:
6 Bar facing burpees
18 Shoulder press (95#/65#)
-THEN-
Rest 3 Minutes
-THEN-
AMRAP in 3 minutes of:
6 Bar facing burpees
18 Push press (135#/95#)
-THEN-
Rest 3 Minutes
-THEN-
AMRAP in 3 minutes of:
6 Bar facing burpees
18 Push jerk (155#/105#)
Wednesday, July 24, 2024
Complete as many rounds and reps as possible in 10 minutes of:
12 Dumbbell deadlifts (100#/70#)
9 Dumbbell hang power cleans (100#/70#)
6 Dumbbell shoulder-to-overheads (100#/70#)
Tuesday, July 23, 2024
Strength
Front squat
Conditioning
AMRAP in 12 minutes of:
4 Wall walks
8 Pull-ups
12 Overhead reverse lunges (45#/35#)
