WoDs Week 7/24/2017

Monday:
Nancy @ 135#

Evening:
50 DB Thrusters for time (35/50lbs. x 2)
* 6 minute time cap
then
Strength/Skill:
Power Snatch (70% of 90% of 1RM)
Every 2 minutes for 6 rounds: 6 unbroken reps
Deadlifts - 8x2@ 80%

Tuesday:
100 Tricep Banded Pull Downs
NFT
10 rounds
6 Bench @ 155#
6 Bent Over Row @ 155#
6 Atlas Swings 50#
4 Minutes of Punching Bag
4 Minutes of Kicking Bag

Wednesday:
5K Trail Run

Thursday:
8 Minute AMRAP
35 DUs
12 55# DB Snatch (single arm)
then
14 minute AMRAP
12 55# DB Snatch
14 55# Elevated Reverse Lunge
30 Situps

Friday:
5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks 55#

Saturday:
15 Strict Press 55# DB (1 in each hand)
20 Burpees
20 Thrusters 55# DB
Run 200m
25 Push Press 55# DB
Run 400m
30 Power Cleans 55# DB
Run 600m
35 Front Squats 55# DB
Run 800m
40 Deadlifts 55# DB

Sunday:
Rest