7/19/21- Speedy Strong

This is a REPEAT week from July 2019  

Alicia 

800m Run or 1k Row @ 5 Minutes 10 Minutes to establish 1 RM C&J 800m Run or 1k Row

Tuesday 

Shake-Weight

OT3M for As Long As Possible 2 Rounds 10 Wallballs (20/14) 10 Dumbbell Snatch (50/35) Athletes will add 2 reps every 3 minutes

Wednesday 

Back Draft

AMRAP: 12 Minutes 5 Hang Squat Cleans (185/125) 10 Box Jumps (30/24) 1 Rope Climb

Thursday 

RopeNator

4 RFT 20 S2OH (96/65) 50 Double Unders

Friday 

Bag-O-Fran

21-15-9 C2B Pull-Ups Stone/Bag over the shoulder (100/75) Cals on Echo Bike

Saturday 

Feel da Funk

Teams of 2 For Time 30 OHS (135/95) 30 Burpee Box Jump Overs (24/20) 30 Tire Flips *both partners may work together 30 Burpee Box Jump Overs (24/20) 30 OHS (135/95)