WEEK of WOD's 7.19.21 - 7.26.21

MONDAY, JULY 19th

A. In 15 minutes, complete 7 sets of 3 OHS

*start with 50% and build to 80%

*first 3 sets, pause at bottom for 2-3 seconds

*scale to Behind Neck Push Press + Back Squat

B. For Time:

25 Burpee Over Hurdle (12")

500/400m Row

25 Burpee Over Hurdle

400m Run

Target time: 7-8 minutes

Time cap: 10 minutes

Scaling option 1 (Masters 45+)

For Time:

20 Burpees over Hurdle

500/400m Row

20 Burpees over Hurdle

300m Run

Scaling Option 2 (Beginner)

For Time:

20 Up Downs

500/400m Row

20 Up Downs

200m Jog

C. 2-3 Sets:

20 Abmat Situps

30 Flutter Kicks (each side)

40 sec plank hold

50ft Single DB Overhead Carry (each side)

TUESDAY, JULY 20th

A. In 15-20 minutes, complete the following progression of pressing...

Shoulder Press 4 x 4

Push Press 3 x 3

Push Jerk 5 x 2

*build in load throughout sets

B. For Time:

21-18-15-12-9-6

Double Dumbbell Power Cleans (50s/35s)

GHD’s (Stick Sit-ups)

Target time: 8-10 minutes

Time cap: 14 minutes

Scaling option 1 (Masters 45+)

For Time:

21-18-15-12-9-6

Double Dumbbell Power Cleans (35s/25s)

GHD’s (6in riser) OR Stick Sit-ups

Scaling Option 2 (Beginner)

For Time:

21-18-15-12-9-6

Hang Double Dumbbell Cleans (light)

Abmat SIt Ups

C. Single Lax Ball 1st Rib 2min per side

WEDNESDAY, JULY 21st

A. 15 Sets:

30 secs on/30 secs off

Calorie Echo Bike

Target number of Calories each set: 10/8+

Minimum number Calories before scaling: 6/5

Scaling option 1 (Masters 45+)

12 Sets:

30 secs on/30 secs off

Calorie Assault Bike or Echo Bike

Scaling Option 2 (Beginner)

15 Sets:

30 secs on/30 secs off

Calorie Assault Bike or Echo Bike

B. 3 Sets:

10 Bulgarian Split Squat (each side)

10 Windmills (each side)

10 Muscle Ups (or Max Reps)

C. Mobility: 2-3minutes Banded Hamstring + Banded Lat

THURSDAY, JULY 22nd

A. Every 3 minutes for 7 Rounds:

12/9 Cal Ski

100' Sled Push (5x 45/ 3x 45)

Max Handstand Walk or Handstand Hold

*when you drop, rest until next interval

*score is accumulated distance

Scaling Option 1:

10/8 Cal Ski

100' Sled Push (4x 45/ 2x 45)

Max HS Hold *wall walk version OR 100' Bear Crawl

Scaling Option 2:

8/6 Cal Ski

50' Sled Push (2x 45/ 1x 45)

50' Bear Crawl

B. 3 Sets:

10 Cat Cow Exercise

1:00 Hollow Hold

15 Single Leg Calf Raise (each side)

FRIDAY, JULY 23rd

A. In 15-20 minutes, complete the following sets of Front Squat...

5-5-3-3-1-1-1

*start around 70% and build to 90%

Target time: 8-10 minutes

Time cap: 12 minutes

Scaling option 1 (Masters 45+)

3 Rounds

400m Run

21 Kettlebell Swings (36/25)

12 Pull-Ups

Scaling Option 2 (Beginner)

3 Rounds

500m Row or 1000m Bike Erg

21 Russian Kettlebell Swings (eye level/light)

12 Jumping Pull Ups

SATURDAY, JUNE 24th

A. Every 3:00 (8 sets)

45 Heavy Double Unders or 60 Double Unders

15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike

3 Squat Cleans (225/155)

Target time each set: Sub 2 minutes

Time cap: 2:30

Scaling option 1 (Masters 45+)

Every 3:00 (8 sets)

30 Heavy Double Unders or 45 Double Unders

12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike

3 Squat Cleans (185/125)

Scaling Option 2 (Beginner)

Every 3:00 (8 sets)

40 Single Unders or 20 Plate Hops

12/10 Calorie Assault Bike or 10/8 Calorie Echo Bike

3 Power Cleans (light-moderate)