Week of July 9th

Hey guys, sorry for the delay on this but today, Monday, we will be sending out an email about our updates. Please be looking for that and let us know if you have any questions or concerns. Thank you all in advance!

Also, on August 4th, Meg and I (Andre) will be doing a partner competition at the Arlington Convention Center. We wanted to let you all know in advance in case you all wanted to either (A) sign up and join us in this Co-ed partner competition (there’s an RX and scaled division) or (B) wanted to come cheer on!

Swink Sweat

Monday

For Time:

“Fran”

21-15-9

-Thrusters

-Pullups

Swink Fundamentals

Monday

For Time (15:00 cutoff):

-200m Run

-10 Squat Snatches

-200m Run

-8 Squat Snatches

-200m Run

-6 Squat Snatches

-200m Run

-4 Squat Snatches

-200m Run

-2 Squat Snatches

-200m Run

Accessory:

-2×5 Spotted strict Toes 2 Bar

-2×3 Spotted top half strict Toes 2 Bar

-3×1 Spotted strict Toes 2 Bar + slow lower

Tuesday

5:00 AMRAP

-25 Double Unders

-3 Pullups

-25 Double Unders

-6 Pullups

-25 Double Unders

-9 Pullups….etc etc

Rest 5:00

5:00 AMRAP

-3 Calorie Bike/Row

-3 HSPU

-6 Calorie Bike/Row

-6 HSPU

-9 Calorie Bike/Row

-9 HSPU…etc etc

Wednesday

For Time (12:00 cutoff):

15-12-9-6-3

-Back Squats, RX (205/135)

-Deadlifts, RX (245/165)

Accessory:

-3:00 cardio cool down

-75 Band Good Mornings

Friday

For Time:

“Josie”

-1 Mile Run

Then, 3 Rounds of

-30 Burpees

-4 Power Cleans, RX (155/105)

-6 Front Squats

Then,

-1 Mile Run

*Use a weight vest if you have one

Saturday

5 Rounds For Time w/ a partner (20:00 cutoff):

-14 Spilt Jerks, RX (125/85)

-14 Plate OH Jumping Lunges, RX (35/25)

This cool chick has a birthday today!