7.29.15 Workout

Wednesday, 7.29.15

Warm-Up:  200m Run

30 Push-Ups

30 KB Swings

200m Run

20 Push-Ups

20 KB Swings

200m Run

10 Push-Ups

10 KB Swings

SWOD:  Over Head Squats (establish weight for WOD)

WOD:  15min AMRAP

7 OHS (95/65)

5 Knees-to-Elbows

3 HSPU

1 Rope Climb

STRETCH!

7.28.15 Workout

Tuesday, 7.28.15

Warm-Up

SWOD:  Weighted Lunges (10’s)

WOD:  3 Rounds

400m Run

Max Effort Thrusters (115/75)

-60sec Rest-

400m Run

ME Thrusters (95/65)

-60sec Rest-

400m Run

ME Thrusters (75/55)

*Minimum 12 Reps e=per round, every round.  Penalty:  1min Dead Hang.

STRETCH!