13 July – 18 July 2020

Posted on July 11, 2020

Monday, July 13

Strength: Clean an Jerk 6-5-4-3-2

WOD: 6 Rounds for Time

11 Push Press 63/95

11 Bar Facing Burpees

*19 Minute Time Cap

 

Tuesday, July 14

WOD: 26 Minute AMRAP

*60 Calorie Row or 45 Calorie Bike Buy In

12 Toes to Post

12 Box Jumps 20/24

20 Down Dog Toe Taps

 

Wednesday, July 15

Strength:  Front Squat

Max Reps at %75 of Body Weight, 4 Attempts

 

WOD: 15 Minute EMOM

Minute 1: 14 SDLHP 53/75

Minute 2: 14 Back Squats 53/75

Minute 3: 14 Hang Power Snatch 53/75

 

Thursday, July 16

WOD: “Nicole ”

20 Minute AMRAP

400 Meter Run

Max Pull-Ups

 

Friday, July 17

Strength: Turkish Get Ups 3-3-3-3 (3 reps on each arm)

WOD: 7 Rounds for Time

50 Single Unders

8 Kettlebell Swings 35/55

2 Wall Walks

*16 Minute Time Cap

 

Saturday, July 18

WOD:  6 Rounds

4 Minutes

22 Overhead Lunges 10/25

22 Sit-Ups

11 Push-Ups

Max Calorie Row or Bike

1 Minute Rest

 

 

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