Wednesday, 7/17/19
WOD
For Time:
50/40 Calorie Bike
35 Wall Balls (30#/20#)
20 Box Jump Overs (30”/24”)
Rest 2 Minutes
20 Box Jump Overs (30”/24”)
35 Wall Balls (30#/20#)
50/40 Calorie Bike
July 2019
Tuesday, 7/16/19
WOD
10 Minute AMRAP:
9 Kettlebell Swings (70#/53#)
7 Chest to Bar Pull Ups
5 Burpees to Bar
Core Strength
5x Max Effort L Sit Hold
*Rest 1 Minute
Monday, 7/15/19
Strength
5×2 Overhead Squats
*5 second pause in the bottom
WOD
“Nancy”
5 Rounds:
400m Run
15 Overhead Squats (95#/65#)
Friday, 7/12/19
Strength
3×3 Deadlifts
*Drop and reset every rep
WOD
3 Rounds:
500m Row
20 Deadlifts (205#/145#)
Wednesday, 7/10/19
WOD
15 Minute AMRAP:
18 Wall Balls (20#/14#)
3 Bar Muscle Ups
12 Dumbbell Box Step Ups (50#/35#)(24”/20”)
3 Bar Muscle Ups
Tuesday, 7/9/19
WOD
“Isabel”
For Time:
30 Snatches (135#/95#)
Conditioning
Bike Intervals
30/24 Calorie Bike
Rest 3 Minutes
30/24 Calorie Bike
Rest 3 Minutes
30/24 Calorie Bike
Monday, 7/8/19
WOD
5 Rounds:
10 Front Squats (135#/95#)
20 Push Ups
200m Run
Core Strength
3 Sets (1 Set Every 2:30):
10 Hollow Rocks
10 V Ups
10 Tuck Ups
10 Second Hollow Body Hold
Friday, 7/5/19
Strength
2×10 Push Press
*Rest 3 minutes between sets
WOD
8 Minute AMRAP:
10-20-30-40-50-etc…
Kettlebell Swings (53#/35#)
*Start each round with 50 Double Unders
Thursday, 7/4/19
WOD
“Hotshots 19”
6 Rounds:
30 Air Squats
19 Power Cleans (135#/95#)
7 Strict Pull Ups
400m Run