WODs 230723 - 230729

 7/23 - 7/29

Monday

Max rounds in 3 minutes of:
3 Dead-lifts (275/185)
6 Push-ups
9 Air Squats

Rest 1 minute. 

Repeat for a total of 5 cycles.

Tuesday

For Time

100 Double-unders

50 AbMat Sit-ups

10 Wall Walks

50 AbMat Sit-ups

100 Double-unders

Wednesday 

For Time

10 Burpees

5 DB Thrusters (pick weight)

10 Burpees

10 DB Thrusters

10 Burpees

15 DB Thrusters

10 Burpees

20 DB Thrusters

Thursday

Run 400 meters

Then,

20-18-16-14-12

Alternating Kettlebell Clean (55/35)

15-12-9-6-3

Pull-ups

Then,

Run 400 meters

Friday

5 Rounds

Air Bike 10 Calories

10 Front Squats (135/95)

20 Ring Push-ups

Saturday

For Time

Row 1000 Meters

Then,

5 Rounds

3 Ring Muscle-ups

8 Handstand Push-ups

12 Kettlebell Swings (70/55)

Then, 

Row 1000 Meters