27 June – 2 July 2022

Posted on June 26, 2022

Monday, June 27

WOD: 5 Rounds For Time

12 Dumbbell Shoulder To Overhead 50/70

12 Burpees

12/14 Calorie Row

12 Slam Ball OTS 25/40

30 Seconds Flutter Kicks

 

Tuesday, June 28

Hero WOD: “Badger”

3 Rounds For Time

30 Medicine Ball Squat Cleans 14/20

30 Pull-Ups

800 Meter Run

*35 Minute Time Cap

 

Wednesday, June 29

Strength: 10 Minute MOMO Planks 25/45

WOD: 12 Minute AMRAP

10/8 Calorie Row or 8/6 Calorie Bike

12 Box Jumps 20/24

14 Sit-Ups

 

Thursday, June 30

Skill Work: Double Unders

WOD: 7 Rounds For Time

200 Meter Run

15 Push-Ups

30 Double Unders

 

Friday, July 1

WOD: 22 Minute AMRAP

2 Rope Climbs

15  Kettlebell Dead Lifts 35/55

10 Pistol Squats

*400 Meter Run Minutes 2,10,18

 

Saturday, July 2 

Partner WOD: For Time

14 Wall Walks

400 Meter Farmers Carry 70/110

100 Toes To Post

80/100 Meter Row

100 Dumbbell Push Press 70/100

100 Ring Rows

*30 Minute Time Cap

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