20 July – 25 July 2020

Posted on July 19, 2020

Monday, July 20

Strength:  Squat Snatch

4 Reps Every 90 Seconds x 3

2 Reps Every 2 Minutes x 3

 

WOD:  4 Rounds for Time

8 Power Snatch 63/95

400 Meter Run

 

Tuesday, July 21

WOD:  15 Minute AMRAP

15 Wall Balls 14/20 9’/10″

20 Russian Kettlebell Swings 35/55

30 Lateral Jumps Over Kettlebell

 

WOD: 8 Minute Alternating TABATA

Air Squats

Flutter Kicks

 

Wednesday, July 22

Strength: Push Jerk 5-5-5-5-5

WOD: For Time  10-20-30-20-10

Hang Cleans 83/115

Box Jumps 20/24

*3 Shoulder to Overhead (at the start of each minute) 83/115

*20 Minute Time Cap

 

Thursday, July 23

WOD: 10 Rounds for Time

8 Toes To Bar

10 Front Squats 63/95

12 Alternating Plank Rows 25/50

 

Friday, July 24

WOD: For Time

5 Rounds

4 Dead Lift  123/185

12 Back Extensions

20 Step Ups 20/24

2 Minutes Rest

5 Rounds

8 Dead Lift 93/135

12 Back Extensions

20 Mountain Climbers

 

Saturday, July 25

WOD:

15 Minute AMRAP

16 Ring Rows

20 Russian Twists 10/25

16 Slam Ball OTS 25/40

20 Russian Twists 10/25

 

15 Minute AMRAP

15 Calorie Row

10 Burpees Over Rower

15 Hollow Rocks

 

 

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