6 July – 11 July 2020

Posted on July 5, 2020

Monday, July 6

Strength: Overhead Squat 7-7-7-7-7

WOD: 12 Minute Rotating TABATA

Wall Balls 9’/10″ 14/20

Supine Kicks

Mountain Climbers

 

Tuesday, July 7

WOD: 7 Round for Time

14 Ring Rows

200 Meter Run

14 Alternating Plank Rows 35/55

14 Russian Kettlebell Swings 35/55

*28 Minute Time Cap

 

Wednesday, July 8

Strength: Power Snatch 3-3-3-3-3

WOD: For Time

30-20-10

Toes To Bar

Dead Lift 93/135

 

Thursday, July 9

9 Minute AMRAP

10 Slam Ball OTS 25/40

10 Calorie Row or Bike

 

9 Minute AMRAP

10 Push Ups

10 Calorie Row or Bike

 

4 Minute AMRAP

Max Calorie Row or Bike

 

Friday, July 10

Strength: Strict Press 4-4-4-4-4

WOD: 12 Minute AMRAP

3 Handstand Push-Ups

9 Hang Power  Cleans 63/95

18 Double Unders

 

Saturday, July 11

WOD: For Time

*800 Meter Run Buy In

5 Rounds

30 Air Squats

1 Minute Plank

15 Slam Balls 25/40

*400 Meter Run Buy Out

*32 Minute Time Cap

 

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