25 July – 30 July 2022

Posted on July 23, 2022

Monday, July 25 

Strength: Push Jerk 5-5-3-3-2

WOD: 5 Rounds For Time

200 Meter Run

80′ Single Arm Overhead Walking Lunges 25/40 (40′ on each arm)

 

Tuesday, July 26

WOD: 21 Minute AMRAP

*1000/1200 Meter Row Buy In

10 Box Jumps 20/24

20 Russian Twist 10/25

40 Double Unders

 

Wednesday, July 27

Strength: Front Squat 4-4-4-4-4

WOD: 11 AMRAP

2 Rope Climbs

4 Power Cleans 93/135

6 Front Squats 93/135

 

Thursday, July 28

Strength: 3 Snatch Dead Lift + 2 Snatch Dead Lift High Pull + 1 Power Snatch x5

 

WOD: 21-15-9

Power Snatch 53/75

Burpees

 

Friday, July 29

Skill Work: Muscle Ups

WOD: 15 Minute EMOM

Minute 1: 4 Ring Muscle Ups

Minute 2: 12/14 Calorie Row

Minute 3: 14 Medicine Ball Sit-Ups 14/20

 

Saturday, July 30 

Partner WOD: For Time

800 Meter Run

100 Kettlebell Swings 35/55

100 Wall Balls 14/20 9’/10′

80/100 Calorie Bike

100 Squat Jumps

800 Meter Run

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