Sunday, July 31, 2022

WODs 220731 - 220806

7/31-8/6

Monday

Strength 
Back Squat
5 x 5 reps
Increase weight on each set
WOD
Partner WOD
10 minute AMRAP/REP
P1: 10 Med Ball Clean + Wall Ball Shots (20/14)
P2: Max Calorie Row
Score is number of rounds completed + total calories rowed

Tuesday

Strength
Every 2 minutes for 16 minutes (8 sets)
1 Clean Pull + 1 Clean High Pull + 2 Power Clean & Jerks
Increase weight on each set
WOD
5 Rounds For Time
5 strict Pull-ups
10 Deficit Push-ups (45lb bumpers/35lbs bumpers)
15 Air Squats
20 Hollow Rocks

Wednesday

3 Rounds For Time
6 Ring Muscle-ups
12 Devils Press (pick load)
Run 200 Meters

Thursday

Strength
Every 2 minutes for 16 Minutes (8 sets)
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatches
Increase weight on each set
WOD
21-15-9 Rep rounds for time
Overhead Squat (95/65)
Knees To Elbows

Friday

The Chief
Five- 3 minute AMRAPs
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute between AMRAPS

Saturday

4 Rounds For Time
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
R1-95/65, R2-115/75, R3-135/95, R4-155/10

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