21 July – 27 July 2019

Posted on July 21, 2019

Monday, July 22

Power Snatch 2-2-2-2-2

(Build up to a heavy set of 2)

WOD: 12 Minute AMRAP

10 Hang Power Snatch 53/75

20 Walking Lunges

10 Shoulder to Overhead 5375

 

Tuesday, July 23

Strength:

Dead Lift 7-7-7-7

Single Arm Bent Over Row 10-10-10-10

WOD: 5 Rounds for Time

20 Step Ups 20/24

20 Toes To Post

20 Back Extensions

*17 Minute Time Cap

 

Wednesday, July 24

Hero WOD: : “Manion”

7 Rounds for Time

400 Meter Run

29 Back Squats 93/135

*35 Minute Time Cap

 

Thursday, July 25

WOD: TABATA x2

Row for Calories

Med Ball Sit-Ups 14/20

Kettlebell SDLHP 35/55

Box Overs 20/24

(Athletes will go 2 rounds through each movement)

Friday, July 26

Strength: MOMO 8 Minute

Planks

WOD: For Time

*500 Meter Row Buy In

16 Power Cleans 93/135

12 Chest to Bar Pull-Ups

14 Power Cleans 103/145

12 Chest to Bar Pull-Ups

12 Power Cleans 113/155

12 Chest to Bar Pull-Ups

10 Power Cleans 123/165

12 Chest to Bar Pull-Ups

(Athletes will be in charge of adding their own weight after each round)

 

Saturday, July 27

WOD: For Time

1200 Meter Run

50-40-30-20-10

Double Unders

Slam Ball Over the Shoulder 25/40

Russian Kettlebell Swings 35/55

1200 Meter Run

*32 Minute Time Cap

 

 

  • Getting Started

    Get Started Now!

    FREE intro class every Saturday @ 10:30AM

    Class Schedules
  • Questions?

    #WorkHardBeNice