Wednesday July 31

quickly Work up to a heavy tng double deadlift

6 min. amrap

3 power cleans 185/115

6 c2b

9 cals bike

rest 6 min

6 min. amrap

4 power cleans 155/105

8 c2b

10 cals bike

WODSJustin Servino
Tuesday July 30

strict press

8-6-4-8-6-4

in teams of two (one partner completes whole rd before next partner goes)

4rds a piece

run 200

25 swings 70/53

50 double unders

15 hand release push-ups

WODSJustin Servino
Saturday July 27

5rds for time in teams of two work broken up evenly

run 400 together

20 thrusters 95/65

40 k.b. swings 53/35

60 double unders

WODSJustin Servino
Friday July 26

Work up to a heavy tng deadlift

13 minutes Amrap:
55 deadlifts #225/155

55 wall-ball shots

55-calorie row

55 handstand push-ups

WODSJustin Servino
Tuesday July 23

Work up to a heavy hang snatch

Hang “Randy” for time:

75 hang power snatches 75/55

everytime you drop the bar 10/8 calories on rower

Justin Servino
Sunday July 21

10-9-8-7-6-5-4-3-2-1
Power Snatches (95,65)
20 Double Unders after each Round

time left work on handstands

Justin Servino
Saturday July 20

Teams of two:

Work split evenly

run 800 together

60 burpees

60 step ups 50/35 1 dumbbell

60 toes 2 bar

60 dumbbell hang squat cleans 50/35

60 burpees

run 800 together

WODSJustin Servino
Friday July 19

work up to a heavy overhead squat off the rack

2 rounds for time of: 

100 double-unders 

20 overhead squats 

100 double-unders 

12 ring muscle-ups 

100 double-unders 

20 dumbbell snatches 

100 double-unders 

12 bar muscle-ups

Time cap: 14 minutes

WODSJustin Servino