11 July – 16 July 2022

Posted on July 10, 2022

Monday, July 11 

WOD: 21 Minute AMRAP

4 Devils Press 70/100

8 Box Jumps 20/24

12 Sit-Ups

1 Minute Side Plank Hold (30 seconds on each side)

 

Tuesday, July 12

WOD: 8 Rounds For Time

13 Kettlebell Dead Lift 70/110

17 Wall Balls 14/20 9’/10′

400 meter Run

*35 Minute Time Cap

 

Wednesday, July 13

Skill Work: Bar Muscle Ups

 

WOD: F0r Time

4 Rounds

5 Bar Muscle Ups

10 Alternating Dumbbell Power Cleans 35/50

1 Minute Rest

10 Chest To Bar Pull-Ups

10 Kettlebell Swings 35/55

 

Thursday, July 14

1000 Meter Row

500 Meter Row

 

WOD: 14 Minute AMRAP

160′ Famers Carry 70/110

50 Double Unders

30 Russian Twists 10/25

 

Friday, July 15

WOD: For Time 30-20-10

Alternating Front Rack Dumbbell Lunges 50/70

Row For Calories

Slam Balls 25/40

Ring Rows

 

Saturday, July 16 

WOD: 8 Rounds For Time

200 Meter Run

10 Burpees

15 Hollow Rocks

 

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