21 July – 27 July 2019

Posted on July 21, 2019

Monday, July 22

WOD: 25 Minute AMRAP

*40 Alternating Plank Up Buy In

12 Dumbbell Hang Power Snatch 35/50

20 Walking Lunges

8  Single Arm Shoulder to Overhead 35/50

 

Tuesday, July 23

WOD: 7 Rounds for Time

20 Step Ups 20/24

20 Toes To Post

20 Back Extensions

20 Kettlebell Alternating Plank Rows 25/45

*28 Minute Time Cap

 

Wednesday, July 24

WOD:

4 Rounds

400 Meter Run

30 Goblet Squats

4 Rounds

400 Meter Run

30 Air Squats

*35 Minute Time Cap

 

Thursday, July 25

WOD: TABATA x2

Row for Calories

Med Ball Sit-Ups 14/20

Kettlebell SDLHP 35/55

Box Overs 20/24

(Athletes will go 2 rounds through each movement)

Friday, July 26

MOMO: 8 Minute

Planks

6 Rounds for Time

18 Alternating Dumbbell Cleans 35/50

12 Pull-Ups

(No time cap scale as needed)

Saturday, July 27

WOD: For Time

1200 Meter Run

50-40-30-20-10

Double Unders

Slam Ball Over the Shoulder 25/40

Russian Kettlebell Swings 35/55

1200 Meter Run

*32 Minute Time Cap

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