29 June – 4 July 2020

Posted on June 28, 2020

Monday, June 29

WOD: 12 Minute AMRAP

16 Alternating Dumbbell Power Cleans 35/50

30 Mountain Climbers

16 Ring Rows

 

WOD:  10 Minute AMRAP

10 Single Arm Dumbbell Thrusters 35/50 (5 on each arm)

30 Double Unders

 

Tuesday, June 30

WOD:  28 Minute EMOM

Minute 1: 12 Box Jumps 20/24

Minute 2: 8 Burpee Box Overs

Minute 3: 10/12 Calorie row or 8/10 Calorie Bike

Minute 4: 15 PVC Pipe Sit-Ups

 

Wednesday, July 1

WOD: 5 Rounds For Time

30 Second Wall Sit

9 Jumping Pull-Ups

14 Goblet Squats 35/55

400 Meter Run

*27 Minute Time Cap

 

Thursday, July 2

1000 Meter Row For Time

500 Meter Row for Time

 

WOD: 4 Rounds For Time

20 Alternating Dumbbell Clean and Press 35/50

30 Russian Twists 10/25

 

Friday, July 3

WOD: 26 Minute Ladder 2,4,6,8,10…

Walking Lunges

Back Extensions

Hang Power Snatch 35/50

 

Saturday, July 4

WOD: 7 Rounds

3 Minute AMRAP

9 Kettlebell Swings 35/55

15 Tuck-Ups

25 Double Unders

6 Push-Ups

1 Minute Rest

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