20 July – 25 July 2020

Posted on July 19, 2020

Monday, July 20

WOD:  6 Rounds for Time

8 Single Arm Dumbbell Thrusters 35/50 (4 on each arm)

15 PVC Pipe Sit-Ups

8 Alternating Dumbbell Power Snatch 35/50

400 Meter Run

*28 Minute Time Cap

 

Tuesday, July 21

WOD:  15 Minute AMRAP

15 Wall Balls 14/20 9’/10″

20 Russian Kettlebell Swings 35/55

30 Lateral Jumps Over Kettlebell

 

WOD: 8 Minute Alternating TABATA

Air Squats

Flutter Kicks

 

Wednesday, July 22

WOD: For Time  10-20-30-20-10

Alternating Dumbbell Power Cleans 35/50

Box Jumps 20/24

Seated Dips

*3  Dumbbell Shoulder to Overhead (at the start of each minute) 70/100

*20 Minute Time Cap

 

Thursday, July 23

WOD: 10 Rounds for Time

8 Toes To Bar

10 Goblet Squats 35/55

10 Air Squats

12 Alternating Plank Rows 35/55

*25 Minute Time Cap

 

Friday, July 24

WOD: For Time

5 Rounds

14 Kettlebell Dead Lift 70/55

10 Back Extensions

20 Step Ups 20/24

2 Minutes Rest

5 Rounds

14 Alternating Dumbbell Clean and Press 35/50

10 Back Extensions

20 Mountain Climbers

*27 Minute Time Cap

 

Saturday, July 25

WOD:

15 Minute AMRAP

16 Ring Rows

20 Russian Twists 10/25

16 Slam Ball OTS 25/40

20 Russian Twists 10/25

 

15 Minute AMRAP

15 Calorie Row

10 Burpees Over Rower

15 Hollow Rocks

 

 

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