14 July – 20 July 2019

Posted on July 15, 2019

Monday, July 15

Strengh: Push Jerk 6-5-4-3-2

(build up to a heavy set of 2)

WOD: 14 Minute Ladder 2,4,6,8…

Clean N Jerk 73/115

Bar Facing Burpees

*200 Meter Run After Each Round

 

Tuesday, July 16

Strength: Front Squat 5-5-5-5-5

(This should be working sets, keep weight the same through all 5 sets)

WOD: 4 Rounds

3 Minutes

20 Wall Balls 14/20

40 Double Unders

Max Toes to Bar

1 Minute Rest

( Score will be overall number of toes to bar)

 

Wednesday, July 17

Hero WOD: “RJ”

5 Rounds for time

800 Meter Run

5 Rope Climbs

50 Push Ups

*38 Minute Time Cap

 

Thursday, July 18

WOD: Waterfall

2 Wall Walks

2 Turkish Get Ups 35/55

10 Alternating Kettlebell Snatch 35/55

20 Sit-Ups

30 Kettlebell Swings 35/55

40 Hollow Rocks

50 Calorie Row

*28 Minute Time Cap

 

Friday, July 19

Strength: 5 Rounds

1 Hang Squat Clean, 1 Squat Clean (Sets will be performed every 90 seconds add weight after each set)

WOD: AMRAP 12 Minutes

16 Walking Overhead Lunges 25/45

8 Deadlift 105/155

4 Squat Cleans 105/155

 

Saturday, July 20

Join us at Lake Front Park.  Joe Balster will be Coaching;  there will be one workout at 8:30 rain or shine.  After everyone will be headed to Charlies on Prior!  The workout will be announced the morning of.

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