July 29 - Aug 3

Monday



Skill: Handstand Push-up

WOD:
Row 1k
30 back squats 155/105 (no rack)
30 handstand push-ups
30 box jumps 30”/24”
For time


Tuesday

WOD:
Run 400m
12 Toes to bar
60 double unders
3 rope climbs
Run 400m
12 toes to bar
60 double unders
5 rope climbs
Run 400m
12 toes to bar
60 double unders
7 rope climbs
Run 400m
12 toes to bar
60 double unders
9 rope climbs

For time


Wednesday:

WOD
10 power cleans 185/135
10 bar facing Burpees
10 floor press 185/135
15 power cleans 155/105
15 bar facing Burpees
15 floor press 155/105
20 power cleans 135/95
20 bar facing Burpees
20 floor press 135/95
25 power cleans 95/65
25 bar facing Burpees
25 floor press 95/65
For time (30 min cap)


Thursday

WOD
7 intervals each for time of:
25 air squats
200m sprint

Rest two minutes between efforts
Score is slowest interval and fastest interval (write on each on board)


Friday:


Skill: Handstand Walks

WOD:
Walking “Diane”
21 deadlifts 225/155
100’ handstand walk
15 deadlifts
75’ handstand walk
9 deadlifts
50’ handstand walk 
For time

Sub bear crawls or shoulder touches (reps for shoulder touches should be 42,30,18 with each touch being one rep) 


Saturday:

WOD:
Row 500m
40 Alternating Dumbell Squat snatches 55/35
15 dumbell push press (R) 
15 dumbell push press (L)
20 Ring Dips
Row 1000m
20 Ring Dips
15 Dumbell push press (L)
15 Dumbell push press (R)
40 Alternating Dumbell Squat snatches 55/35
Row 500m

For time.