WEEK of WOD's 7.26.21 - 7.31.21

MONDAY, JULY 26th

A. 15min AMRAP:

400m Run

15 GHD’s

10 Deadlifts (250/175lbs)

Target number of Rounds: 4 rounds +

* Minimum number Rounds before scaling: 3

Scaling option 1 (Masters 45+)

20:00 Amrap

400m Run

10 GHD’s (6in riser) OR 15 Stick Sit-ups

15 Deadlifts (205/135)

Scaling Option 2 (Beginner)

20:00 Amrap

200m Run or 300m Row

15 Sit Ups

15 Kettlebell Sumo Deadlifts (light)

B. Every min (5 mins)

5 Power Snatch (light)

- rest 1 min -

Every min (5 mins)

3 Power Snatch (moderate)

- rest 1 min -

Every 30 seconds (5 mins)

1 Power Snatch (heavy)

* Record last weight *

TUESDAY, JULY 27th

A. 2 Push Press x 6 sets @75% of 1RM

* Complete a set every 90 seconds *

B. 5 Sets for Cals...

2:00 Amrap

30 Air Squats

Max Calorie Assault Bike/Echo bike

- Rest 2:00 between sets -

Target number of Calories each set: 20/15

Minimum number of Calories before scaling: 15/12

Scaling option 1 (Masters 45+)

5 Sets

2:00 Amrap

25 Air Squats

Max Calorie Assault Bike/Echo bike

- Rest 2:00 between sets -

Scaling Option 2 (Beginner)

5 Sets

2:00 Amrap

20 Air Squats to a Med Ball

Max Calorie Assault Bike/Echo bike

- Rest 2:00 between sets -

C. 3 Sets (PostClass Work)

5 Turkish Get Ups (Each Side)

10 Cat Cow Exercises

WEDNESDAY, JULY 28th

A. For Time:

3-6-9-12-9-6-3

Clean and Jerk (155/105)

Burpee Box Jump Over (24/20)

Target time: 11-13 minutes

Time cap: 15 minutes

Scaling option 1 (Masters 45+)

For Time:

3-6-9-12-9-6-3

Clean and Jerk (135/95)

Burpee Box Jump Over (20/16)

Scaling Option 2 (Beginner)

For Time:

3-6-9-12-9-6-3

Alternating Dumbbell Clean and Jerk (light))

Up Down Box Step Over (20)

B. B. Every min (10 mins)

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced - Strict Pull-Ups + Negative

Intermediate - Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

C. 3 rounds:

:30 sec side plank (each side)

20 russian twists (each side)

20 alternating leg v-ups

-Rest :30 B/T Sets-

THURSDAY, JULY 29th

A. 2 Back Squats x 6 sets @75% of 1RM

* Complete a set every 90 seconds *

B. 10 rounds for Time:

35 Double Unders

8 Handstand Push-Ups or 5 Strict Handstand Push-Ups

Target time: 7-9 Minutes

Time cap: 12 minutes

Scaling option 1 (Masters 45+)

10 rounds

30 Double Unders

6 Handstand Push-Ups or 4 Strict Handstand Push-Ups

Scaling Option 2 (Beginner)

10 rounds

30 Single Unders

8 Dumbbell Push Press (light)

FRIDAY, JULY 30th

A. 3 Rounds

21/15 Calorie Row

21 Overhead Squats (75/55)

21 Toes to Bar

-Rest 5:00 -

For Time:

42/34 Calorie Row

42 Overhead Squats (75/55)

42 Toes to Bar

Target time:

Set 1: 6-8 minutes

Set 2: 6-8 minutes

Time cap: 10 minutes

Scaling option 1 (Masters 45+)

3 Rounds

15/12 Calorie Row

21 Overhead Squats (55/35)

15 Toes to Bar

-Rest 5:00 -

For Time:

30/24 Calorie Row

42 Overhead Squats (55/35)

30 Toes to Bar

Scaling Option 2 (Beginner)

3 Rounds

15/12 Calorie Row

15 Front Squats (light)

15 Kipping Knee Raises

-Rest 5:00 -

For Time:

30/24 Calorie Row

30 Front Squats

30 Kipping Knee Raises

B. Every 3 minutes for 3 sets...

20 Push-ups (Flash if needed)

20 Back Rack Reverse Lunge (moderate load)

SATURDAY, JULY 31st

Teams of 2, For Time...

200m Row (shared)

50 Synchro Alternating DB Hang Clean & Jerks

400m Row

40 Yd. Synchro Single Arm DB Overhead Carry (20yd. r/ 20 yd. l)

600m Row

30 Synchro DB Box Step Ups

800m Row

20 DB Bench Press (ygig)

1000m Row

10 Synchro DB Squats

OR...

Option B...

Teams of 2

150/120 Calorie Assault Bike or 125/100 Calorie Echo Bike

30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups

150/120 Calorie Assault Bike or 125/100 Calorie Echo Bike

Target time: 22-25 minutes

Time cap: 28 minutes

Scaling option 1 (Masters 45+)

Teams of 2

120/90 Calorie Assault Bike or 100/80 Calorie Echo Bike

20 Rope Climbs or 40 Muscle Ups (Bar or Ring) or 80 Burpee Pull-Ups

120/90 Calorie Assault Bike or 100/80 Calorie Echo Bike

Individual Option

50/40 Calorie Assault Bike or 40/32 Calorie Echo Bike

15 Rope Climbs or 30 Muscle Ups (Bar or Ring) or 45 Burpee Pull-Ups

50/40 Calorie Assault Bike or 40/32 Calorie Echo Bike