Thursday July 26
Warm-up
Run 1K (Optional)
Strength / Skillwork
Bench Press
8-8-8-8-8
40-50-60-70-80%
WOD
:20 On / :10 Off, 8x through, Alternating movements
[40 Intervals]
- DB Snatch (Same arm for whole interval)
- 5 yard Side Shuffles
- Box Jumps
- Calorie Bike (x2)
- Rest Interval (Every 5th interval)
Rx+: 45/30# DB, 24/20″ Box
Rx: 35/20# DB, 20/18″ Box
Calories on the Bike count as 2 reps
Do NOT drop DBs
Start on any exercise, but the rest interval is every 5th interval regardless of where you start.
Elements
:20 on / :10 of, 8x through
- Lunges
- Push-ups
- Russian Twists w/ 15/10# plate
- Ring Rows