Monday 7-31

Mobility: Hips/OH Pos

A: 3 Rounds
15 Bent Over Barbell Row
10 R/L DB/KB Single Arm Row
10 Y-T-A 5/2.5

B: 10 min EMOM
1 Squat Snatch + 2 Hang Squat Snatch

C: “13.1”
17 min AMRAP
40 Burpee
30 Snatch 75/45
30 Burpee
30 Snatch 135/75
20 Burpee
30 Snatch 165/100
10 Burpee
AMRAP Snatch 210/120

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Standard

Friday 7-28

In teams of two with one partner working at a time…
For Time:
800 m Run
40 Burpee
80 Pull Up
40 Squat Clean 95/65
40 S2OH 95/65
30 Burpee
60 C2B
30 Squat Clean 135/95
30 S2OH 135/95
20 Burpee
40 HSPU
20 Squat Clean 185/125
20 S2OH 185/125
800m Run

Standard

Wednesday 7-26

“Wear Pink”

Mobility: Hams/Glutes/L and T Spine

A: 3 Rounds
5 Glute Bridge (3 sec)
5 Superman (3 sec)
15 Good Morning 45/35
15 GHD Hip Extension
5 Broad Jump

B: 30 min EMOM AMRAP (45/15)
1) Stone 2 Shoulder 175/115/75
2) Rig Hang
3) Sandbag Carry 100/50
4) Farmers Carry 70/53
5) Axle Bar Hang Clean 130/90
6) Rest

Standard

Tuesday 7-25

Mobility: IT Bands/L and T Spine/Lats

A: 3 Rounds
10 Cat/Cow
10 Bird Dog
10 sec Hollow Hold
10 Tuck Crunch
10 V Up
10 Jack Knife
10 sec Hollow Hold

B: 12 min EMOM
Odd: 18/15 Cal Row
Even: 18/15 Cal Bike

C: 12 min EMOM
Odd: 15 Snatch 75/55
Even: 15 Burpee

Standard