19 July – 24 July 2021

Posted on July 17, 2021

Monday, July 19

WOD: 6 Rounds For Time

3 Rope Climbs

15 SDLHP 35/55

15 Push Ups

15 Russian Kettlebell Swings 35/55

 

Tuesday, July 20

WOD: 8 Rounds For Time

*800/1000 Meter Row Buy In

200 Meter Run

12 Dumbbell Hang Power Snatch 35/50 (6 on each side)

*27 Minute Time Cap

 

Wednesday, July 21

WOD: 22 Minute AMRAP

10 Goblet Squats 35/55

15 Air Squats

8 Ring Dips

30 Second Plank

15 Sit-Ups

 

Thursday, July 22

WOD: “Nicole”

20 Minute AMRAP

400 Meter Run

Max Pull-Ups

 

Friday, July 23

WOD: 5 Rounds For Time

15 Back Extensions

30 Second Hollow Hold

7 Devils Press 70/100

16/20 Calorie Row or 12/16 Calorie Bike

 

Saturday, July 24

Partner: WOD

100 Overhead Walking Lunges 25/45

100 Russian Twist 10/25

400 Meter Run With Slam Ball 25/40

100 Box Jumps 20/24

100 Toes To Post

100 Slam Balls 25/40

50 Squat Jumps

*30 Minute Time Cap

 

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