6 July – 11 July 2020

Posted on July 5, 2020

Monday, July 6

WOD: 24 Minute 30 Seconds on 30 Seconds Off

Mountain Climbers

Wall Balls 9’/10″ 14/20

Supine Kicks

Plank

 

Tuesday, July 7

WOD: 7 Round for Time

14 Ring Rows

200 Meter Run

14 Alternating Plank Rows 35/55

14 Russian Kettlebell Swings 35/55

*28 Minute Time Cap

 

Wednesday, July 8

WOD: For Time

25-20-15-10

Toes To Bar

Kettlebell Dead Lift 70/110

Alternating Dumbbell Snatch 35/50

Air Squats

*28 Minute Time Cap

 

Thursday, July 9

9 Minute AMRAP

10 Slam Ball OTS 25/40

10 Calorie Row or Bike

 

9 Minute AMRAP

10 Push Ups

10 Calorie Row or Bike

 

4 Minute AMRAP

Max Calorie Row or Bike

 

Friday, July 10

WOD: 25 Minute AMRAP

*50 Hollow Rock Buy In

4 Dumbbell Push Press 70/100

10 Dumbbell Hang Power  Cleans 35/100

20 Double Unders

10 Sit-Ups

 

Saturday, July 11

WOD: For Time

*800 Meter Run Buy In

5 Rounds

30 Air Squats

1 Minute Plank

15 Slam Balls 25/40

*400 Meter Run Buy Out

*32 Minute Time Cap

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