5 July – 10 July 2021

Posted on July 4, 2021

Monday, July 5

WOD: 21 Minute AMRAP

8 Alternating Dumbbell Power Snatch 35/50

12 Box Jumps 20/24

8 Ring Rows

30 Second Hollow Hold

 

Tuesday, July 6

WOD: 5 Rounds For Time

15 Front Rack Dumbbell Squats 50/80

400 Meter Run

 

Wednesday, July 7

WOD: For Time 30-20-10

Step Ups 20/24

Toes To Bar

Double Unders

*5 Kettlebell Dead Lift At The Start Of Each Minute  70/110

 

Thursday, July 8

WOD: Death By EMOM 24 Minutes

Minute 1: 7 Calorie Row

Minute 2: 7 Push-Ups

Minute 3: 7 Kettlebell Swings 35/55

(add 1 rep to each movement after each round, once you fail to reach the RX number go back to 7 of each movement for the remainder of the 24 minute)

 

Friday, July 9

WOD: 22 Minute AMRAP

8 Alternating Dumbbell Clean and Press 35/50

4 Dumbbell Thrusters 70/100

8 Burpees

*400 Meter Run Minutes 1,8,16

 

Saturday, July 10

WOD: TABATA

Bike For Calories

Battle Ropes

Sit-Ups

Row For Calories

(athletes will go through 2 rounds of each movement)

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