WEEK of WOD's 7.15.19 -7.19.19

MONDAY, JULY 15th

A.

For Time:

1,000 Meter Run

30 Squat Snatches (115/85)

30 Bar Muscle-Ups (Choose 30 Strict Dips or 30 Strict PullUps

Scale to: 500-800m, Complete 3 sets of 10 Snatch + 10 Dip or Pull, cycling back and forth

Goal Time: ~15min

* end of 2nd hill and back is our 1000m Run

B

Alternating "On the Minute" x 10 (5 Rounds):

Minute 1 - :30s Dumbbell Close-Grip Floor Press

Minute 2 - :30s Glute Bridges

TUESDAY, JULY 16th

A.

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30"/24")

12 Dumbbell Front Squats (50/35lbs)

15/12 Calorie Assault Bike

Scale to: by load/ht, 12/10cals or 10/7 cals

Goal Time: <3min per round, 1-2min rest

B.

3 Sets for Quality:

8 Tempo Dumbbell Half Kneeling Arnold Presses @ 20X1

8 Tempo Dumbbell Bent Over Row @ 20X1

Max Effort Ring L-Sit Hold (LSit > off boxes)

WEDNESDAY, JULY 17th

A.

For Time:

35/25 Calorie Ski Erg

… Directly into:

100-80-60-40-20 – Double-Unders

50-40-30-20-10 – AbMat Sit-Ups

… Directly into:

35/25 Calorie Ski Erg

*OR GHD Sit-ups 30-25-20-15-10

Scale to: 20/15 Cals or 15/10 Cals, x3 Single Unders, 30-25-20-15-10 reps

Goal Time: ~10min

B.

3 Sets for Quality:

50' Barbell Back Rack Walking Lunge

100m Sled Push

200m Farmers Carry

Rest 3:00 between sets

THURSDAY, JULY 18th

A.

Every 1:15 for 9 minutes (8 Rounds), complete the following...

3 Power Clean and Jerk @ 85%

B.

For Time:

21/15 Calorie Row

21/15 Calorie Assault Bike

15/12 Calorie Row

15/12 Calorie Assault Bike

9 Calorie Row

9 Calorie Assault Bike

... Directly into:

21 Hang Clusters (155/105lbs)

Scale to: 12/9/6 Cals, by Load, then...12 HSCTh

Goal Time: ~12min

C.

5min EMOM:

5-7 Strict Toes to Bar

FRIDAY, JULY 19th

A.

For Time:

With a team of 3, complete...

800m Wreckbag Run (50/35)

75 Weighted Box Step Ups (20", 50/35lbs Wreckbag)

50 Sumo Deadlifts (185/135lbs)

15 Rope Climbs (15')

50 Sumo Deadlifts (185/135lbs)

75 Weighted Box Step Ups (20", 50/35lbs Wreckbag)

800m Wreckbag Run (50/35)

OR...

For Time, Individual:

400m Run

400m Wreckbag Run (50/35)

25 Weighted Box Step Ups (20", 50/35lbs Wreckbag)

15 Sumo Deadlifts (185/135lbs)

5 Rope Climbs (15')

15 Sumo Deadlifts (185/135lbs)

25 Weighted Box Step Ups (20", 50/35lbs Wreckbag)

400m Wreckbag Run (50/35)

400m Run

SATURDAY, JULY 20th

A.

2 Rounds:

150 Double-Unders

50 Thrusters (45/35)

35/25 Calorie Row

Then...

Rest 2:00, straight into:

30 DBall Cleans (150/100)