WODs for the week of 7/18- 7/21

WODs for the week of 7/18- 7/21

Tuesday-

3 rounds

800 m Run

15- DB Push Press 50/35

15- KB Swings 70/53

 

Wednesday-

for time

50- Wall Balls

25- Box Jumps

50- Pull Ups

25- Box Jumps

50- Wall Balls

 

Thursday-

Strength= Overhead Squat

3-3-3-3-3

Skill work= Ring Dips (weighted, Kipping, strict)

Accumulate 5 minutes of HS Hold

 

Friday-

15 Min AMRAP

50 ft Front Rack Lunge 50/35

9- Toes 2 Bar

15- Burpees

 

NINJA-

Tuesday-

Same as RX, Can sub row for run.

 

Wednesday-

15 minute AMRAP

50- Single Unders

10- DB Thrusters

25- Ab Mat Sit Ups

 

Thursday-

5 rounds

10- Burpees

12- Ring Rows

14- Med Ball Cleans

 

Friday-

7 rounds

7- One Arm DB Snatch (each arm)

7- Push Ups

7- Knees 2 Elbows

100 m Run

Speak Your Mind

*