4 July – 9 July 2022

Posted on July 3, 2022

Monday, July 4 

WOD: “4th Of July 1776”

  • 4 Rounds for Time
  • 300 meter Run
  • 24 Toes-to-Bars
  • 24 Box Jumps (24/20 in)
  • 24 Goblet Squats (55/35 lb)
  • 24 Hand Release Push-Ups
  • 24 calorie Bike/Row (alternate each round
  • 24 Air Squats

 

Tuesday, July 5

WOD: 10 Rounds For Time

10 Push Press 63/95

20 Double Unders

10 Slam Ball OTS 25/40

*25 Minute Time Cap

 

Wednesday, July 6

Strength: Dead Lift 3-3-3-2-2

 

WOD: 13 Minute AMRAP

10 Dead Lift 93/135

15 PVC Pipe Sit-Ups

20 Russian Kettlebell Swings 35/55

 

Thursday, July 7

WOD: 21 Minute EMOM

Minute 1: 12/14 Calorie Row

Minute 2: 7 Back Squat 108/155

Minute 3: 12 Pull-Ups

 

Friday, July 8

Strength: Clean And Jerks 4-4-4-4-4

WOD: 3 Rounds For Time

15 Clean And Jerks 83/115

400 Meter Run

 

Saturday, July 9 

WOD: TABATA

Weighted Step Ups 40/60

Battle Ropes

Air Squats

Bike For Calories

(athletes will go through each movement 2x)

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