WEEK of WOD's 7.22.19 -7.27.19

MONDAY, JULY 22nd

A.

3 Rounds:

800m Run

30 Toes to Bar

21 Double DB Snatches (50's/35's)

Scale to: 500m/ 20 T2B(K2C)/ Single Alt Arm DB Snatch

Goal Time: ~25min, Time Cap 30min

B.

3 Sets of 200ft Walk, two dumbbells.

First 50ft - Left DB Overhead, right DB at Hang.

Second 50ft - Left DB at Hang, right DB Overhead.

Third 50ft - Both DB's at Front Rack

Fourth 50ft - Both DB's Overhead

TUESDAY, JULY 23rd

A.

As many Rounds and reps as possible in 15min...

100ft Sled Drag (165/115lbs, added)

10-15-20-25-30. . .

Push-ups

Air Squat

Scale to: 5-7-9-11... up by 2's

B.

3 Sets for Quality:

9 Romanian Deadlifts

15 Weighted Glute Bridges

21 GHD Sit-Ups

WEDNESDAY, JULY 24th

A.

4 Rounds for Time:

4 Power Cleans (205/145lbs)

4 Front Squats

4 Push Jerks

Scale to: by Load!

Goal Time: sub 6min

B.

"Death by Burpees"

1st Min: 1 Burpee

2nd Min: 2 Burpee

3rd Min: 3 Burpee

Continue in this fashion until you cant complete number of Burpees prescribed to that minute

C.

3 Sets for Quality:

Max Effort L-Sit Hold

10-15 Hip Extensions

THURSDAY, JULY 25th

A. (On the 0:00):

3 Rounds:

500 Meter Row

9 Bar Muscle-Ups (9 Banded or Seated)

15 Wallballs (30/20lbs, UB)

B. (On the 20:00):

3 Rounds:

400m Run

9 Handstand Push-ups (Pike off Box or Floor)

15 Power Snatches (75/55lbs)

Scale to: 300m/9 Strict Pullups/ by load + 200m/9 Seated DB Press/ by load

Goal Time: 10-15min, 15min CAP for each set, A and B

C.

3 Sets of:

30 Hollow Hold

60 sec Weighted Sit-Ups

30 Plank Hold

Rest 1min

FRIDAY, JULY 26th

A.

With a partner, Complete as many Rounds and reps as possible in 25 minutes:

5 Cal Ski (Row)

10 Kettlebell Swings (70/53lbs)

20 Front Rack Sandbag Lunges (50/35lbs)

40 Double Unders

Scale to: 5/7/10 reps

Goal Rounds: 6+ ea

B.

10:00 Effort

Mins 1+2 - Light

Mins 3+4 - Moderate

Mins 5+6 - Moderate/Fast

Mins 7+8 - Moderate

Mins 9+10 - Light

SATURDAY, JULY 27th

A.

10 Rounds for Time:

7 Ring Dips

7 Back Squats (135/95lbs)

200 Meter Run