5 July – 10 July 2021

Posted on July 4, 2021

Monday, July 5

Strength: Push Press 5-5-5-5-5

WOD: 11 Minute AMRAP

8 Alternating Dumbbell Snatch 35/50

12 Box Jumps 20/24

 

Tuesday, July 6

“Nancy”

5 Rounds For Time

15 Overhead Squats 63/95

400 Meter Run

 

Wednesday, July 7

Strength: Dead Lift 7-7-7-7-7

WOD: For Time 30-20-10

Toes To Bar

Double Unders

*3 Dead Lift At The Start Of Each Minute  153/225

 

Thursday, July 8

WOD: Death By EMOM 24 Minutes

Minute 1: 7 Calorie Row

Minute 2: 7 Push-Ups

Minute 3: 7 Kettlebell Swings 35/55

(add 1 rep to each movement after each round, once you fail to reach the RX number go back to 7 of each movement for the remainder of the 24 minute)

 

Friday, July 9

Strength: Thrusters 7-6-5-4-3

WOD: 14 Minute AMRAP

*800 Meter Run Buy In

8 Hang Cleans 63/95

4 Thrusters 63/95

8 Bar Facing Burpees

 

Saturday, July 10

WOD: TABATA

Bike For Calories

Battle Ropes

Sit-Ups

Row For Calories

(athletes will go through 2 rounds of each movement)

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