End of July! Weekly Update–7/29–8/4
A few notes.
- Great Job on all the PRs last week!
- To all those participating in the Rowing challenge; You have until Wednesday to put in your 10k Meters for the week.
Teams of 2
AMRAP 20 min
Notes: Athletes Alternate Back and Forth for 20 min
Minimize time off the rower and during transitions.
If you have to go alone then 1:1 work rest ratio
— 50 CTB Pull Up
— 100 OHS (75/55)
— 200 Double Under
Compare to 6/4
— 10 Thrusters (155/95) (This should be a weight that you could do 10 times unbroken if fresh)
— 10 Ring Muscle Up (Sub- 2x Low ring transitions and Ring Dips)
— Run 400 meters
Compare to 6/6
5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20″
• 30 Wall Balls
Five rounds of:
•50/35 pound Deadlift, 12 reps
•50/35 pound Hang power clean, 9 reps
•50/35 pound Push jerk, 6 reps
For Kent Police Officer Diego Moreno killed in the line of duty July, 22, 2018.
7 rounds for time (7 for the month of July)
22 wall balls 20/14 (The day)
18 burpee over the bar (the year)
35 hang power cleans (75/55) (His age)
2 rope climbs (# of kids)
For those who can’t do this on Saturday, you can do it on Friday instead of Dumbell DT.