Monday July 13, 202

“Jackie Wanna Be”

For Time

800 Meter Run

50 Thrusters (45/35)

50 Hand Release Push-ups

Saturday July 11, 2020

Metcon (Time)

10 Rounds For Time with a Partner
Every 3 Minutes Complete:
40 Air Squats
30 Sit-ups
20 Push-ups
10 BurpeesScore is Fastest Round

Friday July 10, 2020

Off the Shore

4 Rounds for Time:
60 Double Unders
20 Assault Bike Calories
10 Sumo Deadlifts (235/175)

Off the Shore At Home Version (Time)

4 Rounds for Time:
60 Double Unders
400 Meter Run
20 Dumbbell Deadlifts

Thursday July 9, 2020

For Time:

400 Meter Run

60 Box Jumps (24/20)

400 Meter Run

60 Toes to Rings

400 Meter Run

60 Floor Press (115/75)

400 Meter Run

60 Kettlebell Swings (55/35)

Tuesday July 7, 2020

Snatchy Regionals (Time)

For Time:
1000 Meter Row
50 Pistols
25 Hang Power Snatch (135/95)

Wednesday July 8, 2020

Finally Some Gymnasty (Time)

21-18-15-12-9
Dumbbell Clean and Jerk (40/25)
Ring Dips
Ring Rows

Finally Some Gymnasty At Home Workout  (Time)

21-18-15-12-9
Dumbbell Clean and Jerk (40/25)
Push-ups
Dumbbell Bent Over Rows

Monday July 6, 2020

AMRAP in 14 Minutes

10 Med Ball Cleans (20/14)
8 Burpees over Med Ball

10 Roll-ins on Ball

200 Meter Run with Med Ball

At Home Version :

AMRAP in 14 Minutes

10 Dumbbell Power Cleans

8 Burpees over Dumbbells

10 Roll-ups with Dumbbell

200 Meter Run

Saturday July 4, 2020

"1776" At Home Version (Time)

With a Partner Complete for Time:
110 Lunges
110 Dumbbell Alternating Snatches
110 Box Jumps
110 Sit-ups
110 Double Unders (each)
110 Push-ups
110 Goblet Squats