Friday 8/3

Strict pull ups
Every 2 minutes for 14 minutes-

Workout of the day
For time- (18 min time cap)
Row 150m
20 DB snatch
10 Knees to elbow
Row 300m
20 DB snatch
10 knees to elbow
Row 450m
20 DB snatch
10 knees to elbow
Row 600m
20 DB snatch
10 knees to elbow

Wednesday 7/26

Workout of the day
20 Min Running clock
Minutes 0-10(rest remainder of 10 minutes)
“Isabel”
30 snatches for time 135/95#
Minutes 10-20(rest remainder of 10 minutes)
“Grace”
30 Clean and Jerks for time 135/95#
Then…
3 rounds
Not for time
15 sit-ups
15 leg lifts
1 min plank
*rest 1 minute between rounds.

7/20

Body weight strict strength 15 min Emom
(Choose 3 movements and alternate on the minute)

Workout of the day
partner workout
150 Cal Bike for time
Other partner must hold a plate overhead in order to start accumulating calories