July 2020

Friday, 7/31/20

Strength

3×2 Push Jerks

WOD

For Time:
50 Wall Balls (20#/14#)
40 Toes to Bar
30 Thrusters (115#/85#)
20 Toes to Bar
10 Clusters (115#/85#)
*15 Minute Time Cap

Thursday, 7/30/20

WOD

For Time:
100/80 Calorie Row
Rest 5 Minutes
100/80 Calorie Bike

Wednesday, 7/29/20

WOD

3 Minute AMRAP:
9 Deadlifts (155#/105#)
9 Box Jumps (24”/20”)
9 Pull Ups

Rest 90 Seconds

3 Minute AMRAP:
15 Deadlifts (155#/105#)
15 Box Jumps (24”/20”)
15 Pull Ups

Rest 90 Seconds

3 Minute AMRAP:
21 Deadlifts (155#/105#)
21 Box Jumps (24”/20”)
21 Pull Ups

Tuesday, 7/28/20

WOD

“Chipper Nancy”
For Time:
2,000m Run
75 Overhead Squats (95#/65#)

Core Strength

8 Minute EMOM:
Odd: 20 Second Hollow Body Hold
Even: 40 Second Plank Hold

Monday, 7/27/20

Strength

10 Minute EOMOM (5 Sets):
1 Clean + 2 Front Squats

WOD

12 Minute AMRAP:
500m Row
10 Handstand Push Ups
*Add 10 Handstand Push Ups Every Round

Friday, 7/24/20

Strength

3×3 Push Jerks

WOD

For Time:
40-30-20-10
Wall Balls (20#/14#)
20-15-10-5
Deadlifts (185#/135#)

Thursday, 7/23/20
WOD 
For Distance:
20 Minute Row or Bike

Wednesday, 7/22/20

Skill

5 Minute EMOM:
12 Alternating Pistols or Lateral Box Step Ups

WOD

10 Minute AMRAP:
5 Burpees to Bar
50’ Dumbbell Overhead Walking Lunge (50#/35#)
*Add 5 Burpees Every Round

Tuesday, 7/21/20

WOD

3 Rounds:
80 Double Unders 
600m Run 
20 Toes to Bar

Monday, 7/20/20

Strength

10 Minute EOMOM (5 Sets):
1 Clean + 3 Front Squats

WOD

“Reverse Jackie”
For Time:
30 Pull Ups
50 Thrusters (45#/35#)
1k Row