Mercredi 31 juillet

B] Strength
 

Every minute on the minute for 16:

Min 1: 30-50 double-unders
Min 2: 20 sit-ups
Min 3: 20 lunges
Min 4: 6-6 alternate dumbell snatch

C] Wod
 

10-9-8-7-6-5-4-3-2-1 for time:

Front rack lunges @ 115/75
Burpees 
Ring dips

Time cap 18 minutes

Mardi 30 juillet

B] Strength
 

15-20 minutes to find your heaviest clean complex of:

3 deadlift + 3 power clean + 3 shoulder-to-overhead

Note: Unbroken.

C] Wod
 

Amrap 15 minutes:

Buy-in: 100 wall-balls @ 20/14

In the remaining time:
3-6-9-12...

Power clean @ 135/95
Pull-ups

Lubdi 29 juillet

B] Strength
 

Overhead squat

5 sets of 5 reps

Note: load over the sets. From rack

C] Wod
 

For time:

1000m row
30 overhead squat @ 135/95
30 handstand push-ups
30 box jumps @ 30/24

vendredi 26 juillet

B] Strength
 

15-20 minutes to find...

1 rep Max of clean & jerk

Note: choose your weightlifting style!

C] Wod
 

4 rounds for max reps of:

1 min: wall-balls @ 20/14
1 min: DB snatch @ 50/35 (alternate)
1 min: box jumps @ 24/20
1 min: burpees

1 min rest

Jeudi 25 juillet

B] Strength
 

Deadlift

5 sets of 6 reps

Note: load over the sets

C] Wod 
5 rounds for time:

5 front squats @ 185/125
10 ring push-ups 
50 double-unders

mercredi 24 juillet

B] Team Wod
30 min amrap

Partner 1: 
400m run

Partner 2: 
Amrap
6 power snatch @ 115/75
12 overhead squat @ 115/75
18 toes-to-bar

**Switch when partner return from the run. Continue where partner left off**
—Score is total rounds—

mardi 23 juillet

B] Strength
 

Push-press

5 sets of 6 reps

Note: Load over the sets

C] Wod
 

Amrap 15 minutes:

30 kettlebell swings @ 24/20
20 pull-ups
10 clean & jerk @ 135/95

lundi 22 juillet

B] Strength
 

15-20 minutes to find..

10 rep max of hang power snatch

Note: unbroken

C] Wod
 

For time:
You have to complete all the reps in the way you want;

65 thrusters @ 75/55
65 calories row 
65 burpees over bar

vendredi 19 juillet

B] Strength
 

Back squat

5 sets of 3 reps

Note: load over the sets

C] Wod
 

4 rounds for time:

300m row
25 ground to overhead @ 45/25
25 overhead lunges @ 45/25

*use a plate*

jeudi 18 juillet

B] Strength
 

15-20 minutes to find your heaviest of:

1 rep max of push-jerk

Note: from rack

C] Wod 
 

15-12-9 for time:

Thrusters @ 135/95
Sumo deadlift high pull @ 135/95
Burpees box jumps over @ 30/24

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