WEEK of WOD’s 7.5.21 - 7.10.21

MONDAY, JULY 5th

OPEN GYM ONLY, 6am-6pm

No scheduled classes today, normal schedule resumes tomorrow

HERO WOD “Glen”

For Time:

30 Clean-and-Jerks (135/95 lbs)

1 mile Run

10 Rope Climbs (15 ft)

1mile Run

100 Burpees

Goal: FINISH!

Scaling Option 1/ Masters RX:

30 Clean and Jerks (115/75lbs)

Run 1200m

30 Strict Pull-ups OR 10 Rope Climbs Lying from Floor

Run 1200m

30 Clean and Jerks (115/75lbs)

Scaling Option 2:

20 Clean and Jerks (65/35lbs)

Run/ Walk 800m

20 Ring Rows

Run/Walk 800m

20 Clean and Jerks (65/35lbs)

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

https://www.crossfit.com/workout/2012/10/12#/comments

TUESDAY, JULY 6th

A. 12min AMRAP

50 Wall Balls (20/14)

30 Toes to Bar

15 Strict Handstand Push-Ups

Target number of Rounds: 2+ Rounds

Scaling option 1 (Masters 45+)

12:00 Amrap

50 Wall Balls (14/10)

25 Toes to Bar

10 Strict Handstand Push-Ups

Scaling Option 2 (Beginner)

12:00 Amrap

30 Wall Balls Thrusters (light)

20 Hanging Knee raises

10 Push-Ups

*REST 6 minutes btw AMRAP's*

A2. 12min AMRAP

30/21 Cal Row

7 Muscle-ups

7 D-Ball Over Shoulder (150/100lbs)

Target number of Rounds: 2+ Rounds

Scaling Option/ Masters 45+

12min AMRAP

24/18 Cal Row

3-5 Muscle-ups (10 Strict Pull-ups)

7 D-Ball Over Shoulder (100/70lbs)

Scaling Option 2 (Beginner)

12min AMRAP

21/15 Cal Row

10 Ring Rows

7 D-Ball Over Shoulder (30/20lbs)

WEDNESDAY, JULY 7th

A1. Push Press

Work to a Heavy Single in 15 minutes

A2. Push Jerk

Work to a Heavy Single in 15 minutes (the same 15minutes as Push Press)

B. 10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (50s/35s)

- 10/8 Calorie Assault or 8/7 Calorie Echo Bike after each set -

Target time: 12-14 minutes

Time cap: 16 minutes

Scaling option 1 (Masters 45+)

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell Deadlift (35s/25s)

- 9/7 Calorie Assault or 7/6 Calorie Echo Bike after each set -

Scaling Option 2 (Beginner)

10:00 Amrap

5 Up Downs

10 Dumbbell Deadlifts

10/8 Calorie Assault Bike

THURSDAY, JULY 8th

A. 5 rounds for Time:

60 Double Unders

15 Kettlebell Swings (70/53lbs)

100ft Walking Lunge

Target time: 10-12 minutes

Time cap: 15 minutes

Scaling option 1 (Masters 45+)

5 rounds

45 Double Unders

15 KBS (53/35lbs)

75ft Walking Lunge

Scaling Option 2 (Beginner)

5 rounds

50 Single Unders

10 KBS (18lbs)

20 Alternating Box Step Ups

B. Coaches Skill Session/ ROMWOD

FRIDAY, JULY 9th

A. Snatch

Work to a Heavy Single in 15 minutes

* Rest a little longer than normal between sets when you reach heavier weights *

B. 15 min AMRAP

400m Run

15 Alternating V-Ups

10 Seated DB Arnold Press

Scaling Options:

200-300m, 10-15 Tuc Ups/Sit-ups/ Standing Sh Press

SATURDAY, JULY 10th

Teams of 2

100 Pull-Ups

100 GHD Sit Ups

100 Synchro Air Squats

100 Box Jumps (24/20)

100 Single Arm Dumbbell Push Press (50/35)

Target time: 18-22 minutes

Time cap: 30 minutes

Scaling option 1 (Masters 45+)

Teams of 2

75 Pull-Ups

75 GHD Sit Ups (6in riser)

75 Synchro Air Squats

75 Box Jumps (20/16)

75 Single Arm Dumbbell Push Press (35/25)

Individual Option

For Time:

50 Pull-Ups

50 GHD Sit Ups

50 Air Squats

50 Box Jumps (24/20)

50 Single Arm Dumbbell Push Press (50/35)