Monday, July 30, 2018

Warm-up:
1 round

  • 7 Wall Ball
  • 7 Push-up
  • 7 each arm DB Snatch

Skill/Strength:
Overhead Squat
5×5 @ 70% – EMOM

MetCon:
RX+/RX
30 min. AMRAP
every minute do;

  • 6 Wall Ball 20/14
  • 4 Hand Release Push-up
  • 2 Alt. arm Dumbbell Snatch 40/25
    ____________________________

Fitness/Recovery
20 min. AMRAP
every minute do;

  • 6 Wall Ball 14/8
  • 4 Push-up
  • 2 Deadlift 95/63

Saturday, July 30, 2018

Warm-up:

1 round

  • 7 Wall Ball
  • 7 Push-up
  • 7 each arm DB Snatch

 

Skill/Strength:

Overhead Squat

5×5 @ 70% – EMOM

 

MetCon:

RX+/RX

30 min. AMRAP

every minute do;

  • 6 Wall Ball 20/14
  • 4 Hand Release Push-up
  • 2 Alt. arm Dumbbell Snatch 40/25

Fitness/Recovery

20 min. AMRAP

every minute do;

  • 6 Wall Ball 14/8
  • 4 Push-up
  • 2 Deadlift 95/63