28 June – 3 July 2021

Posted on June 27, 2021

Monday, June 28

Strength: 2 Snatch Dead Lift + 2 Snatch Dead Lift High Pulls + 1 Power Snatch x5

WOD: 7 Rounds For Time

5 SDLHP 73/115

7/9 Calorie Row 0r 5/7 Calorie Bike

5 Hang Power Snatch 73/115

*14 Minute Time Cap

 

Tuesday, June 29

WOD: 12 Rounds For Time

3 Handstand Push-Ups

4 Burpee Box Overs 20/25

1 Rope Climb

*27 Minute Time Cap

 

Wednesday, June 30

Front Squat 4-4-4-4-4

WOD: 9 minute AMRAP

3 Squat Cleans 93/135

9 Box Jumps 20/24

 

Thursday, July 1

WOD: 25 Minute Ladder 2,4,6,8…

Push-Ups

Slam Ball OTS 25/40

Hollow Rocks

*200 Meter Run After Each Round

 

Friday, July 2

Skill Work: Bar Muscle Ups

WOD:

5 Rounds

4 Bar Muscle Ups

4 Shoulder to Overhead 108/155

1 Minute Rest

5 Rounds

8 Chest To Bar Pull-Ups

8 Shoulder To Overhead 93/135

 

Saturday, July 3

WOD: Waterfall

16 Walking Lunges

16 Kettlebell Dead Lift 35/55

16 Russian Kettlebell Swings 35/55

16 Goblet Squats 35/55

1 Mile Run

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