Sunday, July 24, 2022

WODs 220724 - 220730

7/24-7/30


Monday
Every 2 minutes, for 16 minutes (8 sets): 
Hang Clean & Jerk
Increase weight on each set  
WOD
Against a 3 minute running clock
Run 100 Meters
Max Rep Burpee Box Step Over (24/20)
Rest 3 minutes, repeat for 3 sets

Tuesday
Strength
Close Grip Bench Press
5 x 3 reps
WOD 
10 minute Cindy
10 minute AMRAP
5 Pull-ups
10 Push-ups 
15 Air Squats

Wednesday

Every 2 minutes for 16 minutes (8 sets):
Hang Power snatch + Overhead Squat
Increase weight on each set.
WOD
Annie
50-40-30-20-10
Double-unders 
Sit-ups 

Thursday

21-15-9 Rep Rounds For Time
Front Squats (95/65)
Handstand Push-ups

Friday

3 Rounds For Time
6 Bar Muscle-ups
12 DB Hang Power Cleans (pick load)
18 Burpees

Saturday

Partner WOD
10 minute AMRAP
P1: Row 300 Meters
P2: Max Rounds
      10 Alternating KB Snatches (55/36)
        5 Box Jumps (24/20)
Rest 5 minutes
10 minute AMRAP
P1: Row 300 Meters
P2: Max Rounds
      10 Kettlebell Swings
        5 Box Jumps
Switch positions at the end of each 300 meter row.
Partner 1 will pick up where partner 2 left off when the 300 meter row ended


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