WODs 220703 - 220709

 7/3-7/9

Monday

1776

4 Rounds For Time

17 Burpees

7 Bar Muscle-ups (Chest To Bar Pull-ups)

6 Thrusters (135/95) (115/80)

Tuesday 

Against a 25-minute running clock…
Row 1000 Meters
Then an AMRAP in the remaining time:
10 Strict Pull-Ups
10 Strict Handstand Push-Ups (Dumbbell Z-Presses)
15 Kettlebell Swings (55/35)
20 Goblet Squats (55/35)

Wednesday 

Strength

Clean & Jerk

5 x  3 reps

Increase weight on each set

WOD

4 Rounds For Time

Run 100 Meters

8 Ground to Overhead (135/95)

12 Ring Dips

Thursday

Strength

Back Squat

5 x 5 reps

Front Squat

5 x 3 reps

Increase weight on each set for both the back squat and front squat

WOD

For Time:

Row 2000 Meters

Friday

3 Rounds For Time

Air Bike 1000 Meters

100 Meter Farmers Carry

10 Box Jumps

10 Strict Pull-ups

Saturday

5 Rounds For Time

20 Wall Ball (20/14)
Air Bike 16/14 Calories 
10 Lateral Burpees Over Barbell

5 Clean & Jerks (135/95)