12 July – 17 July 2021

Posted on July 11, 2021

Monday, July 12

Strength: Pistol Squats 3-3-3-3-3

WOD: 6 Rounds For Time

10 Pistol Squats

10 Kettlebell Swings 35/55

200 Meter Run

 

Tuesday, July 13

11 Minute AMRAP

14 Alternating Plank Rows 35/55

14 Hollow Rocks

11/14 Calorie Row

 

11 Minute AMRAP

12 Ring Rows

12 PVC Pipe Sit- Ups

12 Slam Ball OTS 25/40

 

Wednesday, July 14

Strength: Push Jerk 5-5-4-4-3

WOD: 5 Rounds For Time

7 Shoulder To Overhead 93/135

11 Pull-Ups

 

Thursday, July 15

“Gillen Baby WOD”  9 Rounds For Time

8 Power Snatch 63/95

29 Double Unders

21 Step Ups 20/24

*30 Minute Time Cap

 

Friday, July 16

Strength: Back Squat 4-4-4-4-4

WOD: 4 Rounds

3 Minute AMRAP

4 Power Cleans 93/135

6 Burpees

8 Lateral Bar Jumps

1 Minute Rest

 

Saturday, July 17

WOD: 3 Rounds For Time

800 Meter Run

160′ Farmers Carry 70/110

20 Wall Balls 9’/10′ 14/20

*30 Minute Time Cap

 

 

 

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