WOD

MO 26.7

by

A) Complex – find heavy in 20mins
1 Clean DL + 1 hang squat clean + 1 FS + split jerk.
*if found earlier, 1 complex every 2mins.

B) For time
50 wbs
40 cal row
30 t2b
20 pull ups
10 burpees to target
Tc 15mins

DI 27.7

by

E5MOM35
15/12 cal bike
15/12 cal rower
10 burpees
200m run

Beginners E6MOM36

MI 28.7

by

A) DU practice
EMOM “x” du for 8 mins
*choose a number and try to hold it.
*beginners practice for 40s rest 20s

B) gymnastics strength
10-1
Strict Pull ups
Z-press (first 10 must be unbroken)
Tc 15mins

C) AMRAP20
15 T2B
12 hang power snatch (75/55)
12 OHS
15 c2b
Goal: 3+ rounds

DO 29.7

by

ndividual day 1

3rft
10 shspu
10 dB hang power cleans
50 du
Rest 1 min
3 rft
10 kipping hspu
10 dB stoh
50 DU
Tc 16mins
Games tc 10mins

FR 30.7

by

quarter finals test 2 (varied)
60 t2b (abmat sit ups)
6 rope climbs (18 chin ups)
60 pistols (X2 dB lunges)
50 t2b
5 rc
50 pistol etc until
30, 3, 30
Tc 35min
Games tc 20min