WEEK of WOD's 7.6.20 - 7.11.20

MONDAY, JULY 6th

HAPPY BIRTHDAY CRYSTAL MOORE

A. 5x5 Front Squat

* Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)

-New set every 2 minutes-

B. 3 rounds for time:

30/20 Calorie Row

30 Dumbbell Snatch (50/35)

Target time: 8-10 minutes

Time cap: 15 minutes

*Goal should be to finish around :90 seconds for each row.

Scaling option

3 rounds

20/15 Calorie Row

20 Dumbbell Snatch (35/20)

Mobility:

2 min couch stretch (each side)

1 min quad smash w/ barbell (each side)

TUESDAY, JULY 7th

A. 15:00-45:00

5 rounds for Reps:

1 minute Max Calorie Standing Bike Erg (OR Assault Bike)

1 minute Max Burpees

1 minute Max Abmat Sit Ups

1 minute Max Double Unders

1 minute Rest

Target number of Reps each round: 120-150

Minimum number reps before scaling: 80

* Goal for each set to stay within 5-10 reps of your opening score

The Scaling aim is for athletes to move non-stop for each given minute.

Scaling option

5 rounds

1 minute Max Cal. Bike Erg (OR Assault Bike)

1 minute Max Up Downs

1 minute Max Abmat Sit Ups

1 minute Max Single Unders or Plate Hops

1 minute Rest

B. 45:00-60:00

3 rds

15/15 Bent over DB Row

15/15 Seated Single Arm DB Z Press

WEDNESDAY, JULY 8th

A. 15:00-30:00

Bench Press 5 x 5

* Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)

-New set every 2 minutes-

B. 30:00-45:00

For Time:

50 Wall Balls (20/14)

25 Power Cleans (155/105)

50 Wall Balls (20/14)

- 12 minute time cap -

Target time: 5-7 minutes

Time cap: 12 minutes

Wall Balls on the first set should be completed in 1-3 sets. Power Cleans should be completed in singles with a rep every 5-8 seconds.

The Scaling aim is for athletes to maintain smooth, continuous reps on wall balls and no hesitation on the barbell. Scale weight and reps to maintain the stimulus.

Scaling option

For Time:

40 Wall Balls (14/10)

20 Power Cleans (115/75)

40 Wall Balls (14/10)

THURSDAY, JULY 9th

HAPPY BIRTHDAY LANCE JONES

A. 15:00-45:00

5 rounds

500/400m Ski

400m Run

Target time: 20-22 mintues

Time cap: 30 mintues

Scaling option

5 rounds

300/200m Ski

300m Run

B. 45:00-60:00

-2 min Calf smash (each side)

-1 min twisted cross (each side)

-1min Banded Hamstring Stretch (each side)

FRIDAY, JULY 10th

HAPPY BIRTHDAY HOLDEN !

Deadlift 5 x 5

* Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)

-New set every 2 minutes-

A. 20:00-40:00

3 Rounds for time:

18 Pull Ups

18 Overhead Squats (95/65)

-8 minute Time Cap-

@10:00

3 Rounds for time:

18 Toe to Bar

18 Shoulder to Overhead (95/65)

-8 minute time cap-

Target time each set: 4-6 minutes

Time cap each set: 8 minutes

* Pull ups should be completed in 1-2 sets.

* Overhead squats should be completed unbroken or 2 sets minimum.

* Toes to Bar will be tough after the first workout so look to complete in 2-3 sets

Scaling option

3 Rounds

18 Jumping Pull Ups

18 Front Squats (95/65)

-8 minute Time Cap-

@10:00

3 rds

18 Kipping Knee raises

18 Shoulder to Overhead (65/45)

-8 minute time cap-

SATURDAY, JULY 11th

5 rounds for time:

400 m run

30 GHD Sit Ups

15 Deadlifts (250/170lbs)

*IF you deadlifted yesterday, Sub Sandbag/Dball Clean 100/70 OR Power Clean 115/80

Target time: 20-22 minutes

Time cap: 30 minutes

Scaling option

5 rounds:

400 m run

30 Abmat Sit Ups

15 Deadlifts (185/125)