18 July – 23 July 2022

Posted on July 17, 2022

Monday, July 18 

WOD: 6 Rounds For Time

20 Air Squats

10 Burpees

400 Meter Run

 

Tuesday, July 19

WOD: 20 Minute Ladder 2,4,6,8…

Box Jumps 20/24

PVC Pipe Sit-Ups

Alternating Dumbbell Power Snatch 35/50

*4 Handstand Push Ups After Each Round

 

Wednesday, July 20

WOD: 5 Rounds For Time

16 Medicine Ball Squat Cleans 14/20

16 Slam Ball OTS 25/40

15/18 Calorie Row or 12/15 Calorie Bike

 

Thursday, July 21

CrossFit Open 20.2

20 Minute AMRAP

4 Dumbbell Thrusters 70/100

6 Toes To Bar

24 Double Unders

 

Friday, July 22

WOD: 24 Minute EMOM

Minute 1: 10/12 Calorie Bike

Minute 2: 14 Push-Ups

Minute 3: 40 Seconds Battle Ropes

Minute 4: 14 Alteranating Plank Rows 35/50

 

Saturday, July 23 

Nick Gillen Birthday WOD

Each round begins with

200 Meter Run

23 Double Unders

23 Sit-Ups

Then complete 41 reps of each movement

Kettlebell Swings 35/55

Box Jumps 20/24

Pull-Ups

Row For Calories

Air Squats

Wall Balls 9’/10′

Burpees

*41 Minute Time Cap

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