9th July to 15th July, 2019

09/07 - Tuesday -

Wade

For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
   12 strict pull-ups
   9 strict dips
   6 strict handstand push-ups
Then, run 1,200 meters

Beginner Option
For time:
Run 800 meters
Then, 4 rounds of:
12 assisted pull-ups
9 knee push-ups
6 assisted dips
Then, run 800 meters

10/07 - Wednesday -

Front squat 1-1-1-1-1-1-1-1-1-1 reps

Beginner Option
Front squat 3-3-3-2-2-1-1-1 reps

11/07 - Thursday -

10 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

Beginner Option
5 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

ROMWOD

12/07 - Friday -

5 rounds for time of:
15 hang squat cleans
30 push-ups

Men: 135 lb.
Women: 95 lb.

Beginner Option
5 rounds for time of:
10 hang squat cleans
15 knee push-ups

Men: 75 lb.
Women: 55 lb.

13/07 - Saturday -

21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell

Beginner Option
15-12-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Assisted pull-ups

Men: 12-kg kettlebell
Women: 8-kg kettlebell

14/07 - Sunday - Open Box

15/07 - Monday -

Thruster 5-5-5-5-5 reps

Meet The Athlete - Amit Sehgal