7.14-7.20

Giving the 'ole blog another shot… Really trying to keep this one active!

Monday

A. Front Squat
3x3 @ 270 (@ 8 RPE)
3x3 @ 285 (@ 9 RPE)
3x1 @ 305 (@ 9 RPE)

…These all felt HEAVY as shit….

B. 8 Min AMRAP (modified because of bad hand tear)

10 Push Press (95) + 10 Box Jumps (24")

9 + 19 

Tuesday 

A. EMOM x 20
Kb Swing x12 (70#) Even
100m Sprint  Odd

(@ 8RPE Overall)

B. Interval Rowing work:
:45 Hard x8 (4:00 Rest)

Wednesday

5K Row @ 1:55

Light Sled Pushes

Thursday

A.  Back Squat + 2 Chains /side
 10 x3 (every :75) @ 215 Bar Weight

B. Halting Clean Pull 4x3 @ 335-355

C. Weighted Pullup 4x5 @ BW + 45

D. 50 UB Wall Ball (2-3 Min between) x3

Friday

A. Bike Sprintervals

B. 6 RFT:
400m Run
12 DB Power Cleans
30 Air Squat
12 T2B

26:50… All T2B UB, Runs got damn slow

Saturday

 A. Front Squat w/ 2 Chains EA
10 x2 OTM @ 185 bar weight

B. 2 x 1K Row @ 3:20 (3:18.9, 3:19.7)

C. Comp WOD (WODfest in the wild 8/2)
(3 guys alternating)
2 C & J 185
2 Pullup
2 Rope Climb x 7 Min AMRAP

Sunday

Total Rest