14 July – 20 July 2019

Posted on July 15, 2019

Monday, July 15

WOD: 24 Minute Ladder 2,4,6,8…

1000 Meter Row (This can be performed at anytime during the workout; must be completed before 24 Minutes)

Alternating Kettlebell Clean N Press 35/55

Kettlebell Facing Burpees

*200 Meter Run After Each Round

 

Tuesday, July 16

WOD: 4 Rounds

3 Minutes

20 Wall Balls 14/20

40 Double Unders

Max Toes to Bar

1 Minute Rest

( Score will be overall number of toes to bar)

Alternating Tabata: 8 Minutes

Med Ball Sit-ups 14/20

Planks

 

Wednesday, July 17

Hero WOD: “RJ”

5 Rounds for time

800 Meter Run

5 Rope Climbs

50 Push Ups

*38 Minute Time Cap

 

Thursday, July 18

WOD: Waterfall

2 Wall Walks

2 Turkish Get Ups 35/55

10 Alternating Kettlebell Snatch 35/55

20 Sit-Ups

30 Kettlebell Swings 35/55

40 Hollow Rocks

50 Calorie Row

*28 Minute Time Cap

 

Friday, July 19

WOD: AMRAP 24 Minutes

*100 Air Squat Buy In

16 Walking Overhead Lunges 25/45

16 Alternating Kettlebell Cleans 35/55

16 Box Jumps

16 Kettlebell SDLHP 35/55

 

Saturday, July 20

Join us at Lake Front Park.  Joe Balster will be Coaching;  there will be one workout at 8:30 rain or shine.  After everyone will be headed to Charlies on Prior!  The workout will be announced the morning of.

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