Monday 8/1/16
7 rounds for time of:
25 double-unders
15 pull-ups
*every 2 min complete 8 shuttle runs
Tuesday 8/2/16
Heavy Thruster
then,
Death by Thruster @ 70% of heaviest single
Wednesday 8/3/16
6 rounds of:
Min 1- 15/10 calorie row
Min 2- 10 alternating KB/DB power snatches 53/35
Min 3- 16 jumping lunges
Min 4- rest
Thursday 8/4/16
Back squat heavy single
Then,
5 rounds for time of:
8 back squat @50% of heavy single
12 sit-ups
Friday 8/5/16
Amrap 10 of:
2 weighted chest-to-bar pull-ups 25/15 lb plates
4 bar muscle-ups
8 alternating pistols
Saturday 8/6/16
In teams of 3:
1. Accumulate as many lbs lifted as possible of squat clean & jerk in 10 min
Rest 2 min
2. Accumulate as many meters as possible in 10 min, 200 meter increments
Sunday 8/7/16
21-18-15-12-9 reps for time of:
Ball Drops 20/14
Push-ups
American kbs 70/53