11 July – 16 July 2022

Posted on July 10, 2022

Monday, July 11 

Strength: Strict Press 8-7-6-5-4

WOD: 11 Minute AMRAP

4 Devils Press 70/100

8 Box Jumps 20/24

12 Sit-Ups

 

Tuesday, July 12

Hero WOD: “Saman”

8 Rounds For Time

13 Dead Lift 123/185

17 Wall Balls 14/20 9’/10′

400 meter Run

*35 Minute Time Cap

 

Wednesday, July 13

Skill Work: Bar Muscle Ups

 

WOD: F0r Time

4 Rounds

5 Bar Muscle Ups

5 Hang Power Cleans 108/155

1 Minute Rest

10 Chest To Bar Pull-Ups

10 Hang Power Cleans 93/135

 

Thursday, July 14

1000 Meter Row

500 Meter Row

 

WOD: 14 Minute AMRAP

160′ Famers Carry 70/110

50 Double Unders

30 Russian Twists 10/25

 

Friday, July 15

Strength: Squat Snatch 2-2-2-2-2

 

WOD: For Time 30-20-10

Alternating Front Rack Lunges 53/75

Slam Balls 25/40

Ring Rows

 

Saturday, July 16 

WOD: 8 Rounds For Time

200 Meter Run

10 Burpees

15 Hollow Rocks

 

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