Monday - 08/01/16 

Strength:
Power Clean 7x7 at 75% 1RM, Rest 1:30 between sets.

WOD: Complete as many rounds as possible in 14 mins of:
9 Clean & Jerks, 155/105 lbs
15 Toes-to-bars
Run, 200 m

Tuesday - 08/02/16

Strength: 
Back Squat 7x7 at 75% 1RM, Rest 1:30 between sets.

WOD:
10 rounds for time of:
Sprint, 100 m
10 Pull-ups
Sprint, 100 m
10 Burpees
Rest 30 secs



Wednesday - 08/03/16

WOD: 
10 rounds for time of:
4 Box Jumps
6 Ball Slams
8 Kettlebell Swing (American)s, 53/35 lbs

Thursday - 08/04/16


Strength: 
Shoulder Press 7x7 at 65% 1RM, Rest 1:30 between sets.

WOD:
3 rounds for time of:
5 Deadlifts, 315/205 lbs
5 Bar Muscle-ups
Rest 2 mins
21 Wall Balls
21 Push-ups

Friday -  08/05/16

WOD:
3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders

Saturday -  08/06/16

AMRAP 20 mins: Partner workout.  While one person runs, the other does an AMRAP of 3,5,7. When the running partner returns, they pick up the AMRAP exactly where the other partner left off.  

Run, 200 m with Md ball 20#/15#
3 Deadlifts, 115/85 lbs
5 Hang Power Cleans, 115/85 lbs
7 Push Jerks, 115/85 lb

Sunday -  07/31/16
 

ROM WOD -  Open Gym