WEEK of WOD's 6.28.21 - 7.2.21

MONDAY, JUNE 28th

A. In 10 minutes, complete the following...

Snatch Pull + High Pull + Snatch:

- (1+1+1) x 5 working sets.

- Build from 60-65% to 80-85% 1RM Snatch

* Rest 60-90 seconds between sets *

B. 4 Sets (1 Set every 5 minutes)

50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)

7 Bar Muscle-ups or 10 Burpee Chest to Bar

50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)

Target time: 3-3:30

Time cap: 4 minutes

Scaling option 1 (Masters 45+)

4 Sets (1 Set every 5 minutes)

50’ Single Arm Dumbbell Overhead Walking Lunge (35/25) (Left Arm)

5 Bar Muscle-ups or 8 Burpee Chest to Bar

50’ Single Arm Dumbbell Overhead Walking Lunge (35/25) (Right Arm)

Scaling Option 2 (Beginner)

4 Sets (1 Set every 5 minutes)

20 Alternating Box Step Ups (20)

10 Up Down+Ring Row

20 Alternating Box Step Ups (20)

TUESDAY, JUNE 29th

A. AMRAP 15 Minutes

15/12 Calorie Row

15 Slam Ball (50/30lbs)

15 Deadlift (185/125)

75 Double Unders

*you can sub Burpees over Bar for Slam Ball if you didn't Burpee Monday

Target number of Rounds: 3+ Rounds

Minimum number Round before scaling: 2.5

Scaling option 1 (Masters 45+)

AMRAP 15 Minutes

12/10 Calorie Row

12 Slam Ball (30/20lbs)

12 Deadlift (155/105)

60 Double Unders

Scaling Option 2 (Beginner)

AMRAP 15 Minutes

10/8 Calorie Row

10 Slam Balls (20/10lbs)

10 Kettlebell Sumo Deadlift (light)

30 Single Unders

B. 3 Sets:

21 Glute Bridges

1min Handstand Hold OR Handstand Walk 100'

7 - 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)

WEDNESDAY, JUNE 30th

A. 3 Rounds for Time:

27 Wallballs (20/14)

18 GHD Sit-ups

9 Hang Power Clean (135/95)

Target time: 6-8 minutes

Time cap: 10 minutes

Scaling option 1 (Masters 45+)

3 Rounds

27 Wallballs (14/10)

18 GHD Sit-ups

9 Hang Power Clean (115/80)

Scaling Option 2 (Beginner)

3 Rounds

27 Wallball Thrusters (light)

18 Sit-ups

9 Dumbbell Hang Power Clean (light)

B. For Quality:

2 min Tabata (:20 on/ :10 off)

x 4 rounds

- Alternating Leg V-Ups

In between sets complete RECOVERY jog or ERG ride 3-4 minutes

THURSDAY, JULY 1st

Push Press 5 x 5 @ 75%

* build up to 75% and stay at that %

B. Teams of 2

42/34 Calorie Echo Bike

100 Double Dumbbell Step Ups (50s/35s) (24/20)

42/34 Calorie Echo Bike

Target time: 10-12 minutes

Time cap: 15 minutes

Scaling option 1 (Masters 45+)

Teams of 2

40/32 Calorie Assault Bike

80 Double Dumbbell Step Ups (35s/25s) (20/16)

40/32 Calorie Assault Bike

Individual Option:

25/20 Calorie Assault Bike

50 Double Dumbbell Step Ups (50s/35s) (24/20)

25/20 Calorie Assault Bike

FRIDAY, JULY 2nd

A. 3 Sets:

2 Rounds

10 Thrusters (95/65)

10 Chest to Bar Pull-ups

-Rest 2:00 b/t sets-

Target time: Sub 1:30-1:50

Time cap: 2:00 minutes

Scaling option 1 (Masters 45+)

3 Sets:

2 Rounds

10 Thrusters (75/55)

10 Pull-ups

-Rest 2:00 b/t sets-

Scaling Option 2 (Beginner)

3 Sets:

2 Rounds

5 Front Squat + 5 Push Press (light)

10 Jumping Pull Ups

-Rest 2:00 b/t sets-

B. Skill Session

SATURDAY, JULY 3rd

A. For Time:

10-8-6-4-2

Bench Press (bodyweight)

10-8-6-4-2

Deficit Handstand Push-Up (4”/2”)

5-4-3-2-1

Rope Climbs

Target time: 12-14 minutes

Time cap: 16 minutes

Scaling option 1 (Masters 45+)

For Time:

10-8-6-4-2

Bench Press (155/105)

10-8-6-4-2

Handstand Push Ups

3-2-1-1-1

Rope Climbs

Scaling Option 2 (Beginner)

For Time:

10-8-6-4-2

Dumbbell Bench Press (light)

Dumbbell Push Press (light)

Inverted Ring Rows