Week 29: 18 - 22 July

Monday, 18 July

Skill: Tabata alternating hollow hold/superman hold

8 min: 20 sec work/10 sec rest, alternating between movements

WOD: 10-9-8-7-6-5-4-3-2-1

Pullups

Box Jumps

T2B

KB swing

Burpee

Tuesday, 19 July

Skill: Clean & Jerk EOMOM (12 min)

1x Power Clean

2x Front Squat

1x Push/Split Jerk

WOD: 'Grace' for time:

30x Clean & Jerk

Wednesday, 20 July

Skill: agility Ladder drills

WOD: 5 rounds, 1 min stations:

1. body drag

2. single arm suitcase carry

3. plate overhead lunge walk

Thursday, 21 July

WOD: 2 RFT

800m Run

50x Wallballs

100 Double Unders (2:1 singles)

50x Wallballs

Friday,  22 July

Strength: Deadlift

5-5-5-5-5

WOD: EMOM (14 min) 

Odd: 8x Deadlift @ 225/155 + 40m sprint (down&back)

Even: 8x box jumps @ 30/24" + 40m sprint (down&back)