28 June – 3 July 2021

Posted on June 27, 2021

Monday, June 28

 

WOD: 7 Rounds For Time

9 SDLHP 35/55

7/9 Calorie Row 0r 5/7 Calorie Bike

8 Dumbbell Hang Power Snatch 35/50

*14 Minute Time Cap

 

Tuesday, June 29

WOD: 12 Rounds For Time

3 Handstand Push-Ups

4 Burpee Box Overs 20/25

1 Rope Climb

*27 Minute Time Cap

 

Wednesday, June 30

WOD: 22 minute AMRAP

10 Medicine Ball Squat Cleans 14/20

9 Box Jumps 20/24

10 Wall Balls 14/20

40 Second Plank

 

Thursday, July 1

WOD: 25 Minute Ladder 2,4,6,8…

Push-Ups

Slam Ball OTS 25/40

Hollow Rocks

*200 Meter Run After Each Round

 

Friday, July 2

Skill Work: Bar Muscle Ups

WOD:

5 Rounds

4 Jumping Bar Muscle Ups

8 Dumbbell Shoulder to Overhead 70/100

1 Minute Rest

5 Rounds

8 Chest To Bar Pull-Ups

12 Dumbbell Shoulder To Overhead 50/70

 

Saturday, July 3

WOD: Waterfall

16 Walking Lunges

16 Kettlebell Dead Lift 35/55

16 Russian Kettlebell Swings 35/55

16 Goblet Squats 35/55

1 Mile Run

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