WODs Week ending July 31

Mon: Off

Tues 7/26:

Ran 5K - 24:19

Wed 7/27:

A.
Three sets of:
Back Squats x 6-8 reps @ 30X1 - changed it to Front squat because I was at home w/o a rack. 95#
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111 with straps 
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds - 60 sec holds SUPER HARD
Rest 60 seconds
Double-Under Practice x 60 seconds - 15, 19, 10 so pathetic. 
Rest 60 seconds

Only had time for the first part, wanted to do the second part, but kids woke up from nap. 

Thurs 7/28:

A.
Every 2 minutes, for 18 minutes (3 sets each):
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B.
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Push-Ups
Rest 90 seconds
90 seconds of Dumbbell Weighted Box Step-Overs
Rest 90 seconds

Fri 7/29: 
Ran 2.60 Miles in 22:23 - Got sick on the way home.... blah!!!! Walked the rest of the way back to work. 

Sat 7/30: Off

Sun 7:31: 

A.
Take 20 minutes to build to today’s 1-RM Power Clean & Jerk

110# - Failed 115#

B.
For time:
Run 800 Meters
30 Ground to Overhead (135/95 lbs) - 60# Snatch
Run 800 Meters

11:28
Did a bunch of work with Ben on Technique.