7 July – 13 July 2019

Posted on July 7, 2019

Monday, July 8

Strength Push Press: 7-7-7-7-7

WOD: 15 Minute AMRAP

3 Ring Muscle Ups

15 Hang Clean 63/95

400 Meter Run

 

Tuesday, July 9

Strength Deadlift: 5-5-5-5-5

(Build up to a heavy set of 5)

WOD: 5 Rounds

3 Minute AMRAP, 1 Minute Rest

10 Ring Rows

20 Double Unders

20 Air Squats

( Start each AMRAP where you left off score will be overall rounds and reps)

 

Wednesday, July 10

Hero WOD: “Legion 8”

  • 8 Rounds For Time
  • 8 Thrusters (53/75)
  • 8 Chest-to-Bar Pull-Ups
  • 8 Clapping Push-Ups
  • 8 Power Snatches (53/75)
  • 8 Knees-to-Elbows
  • 8 Sumo Deadlift High-Pulls (53/75)
  • 8 Handstand Push-Ups
  • 8 Toes-to-Bar
  • 800 Meter run buy out

*35 Minute Time Cap

 

Thursday, July 11

EMOM: 25 Minutes

40 Seconds Battle Rope Drumming

30 Second Arch Hold

14 Med Ball Sit-ups

10/12 Calorie Row

14 Kettlebell Swings 35/55

 

Friday, July 12

Strength: Power Snatch: 4-4-4-3-3

(Build up to a heavy set of 3 keep weight light enough to maintain form)

WOD: 4 Rounds for time

20 Toes to Post

20 Box Jumps

20  Kettlebell Alternating Plank Rows 25/45

*17 Minute Time Cap

 

Saturday, July 13

Partner WOD:

12 Minute AMRAP

50 Calorie Row

50 Alternating Plank Ups

50 Overhead Walking Lunges 25/45

2 Minute Rest

12 Minute AMRAP

50 Wall Balls 14/20

50 Burpees

50 Slam Balls 25/40

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