WODs for the week of July 24th – 28th

WODs for the week of July 24th – 28th

Monday-

20 min AMRAP

5- Strict Pull Ups

10- Hang Power Satch 75/55

15- Push Ups

100 m Gun Carry 35/25

 

Tuesday-

Partner WOD

2000 m Row

100- Thrusters 95/65

100- Toes 2 Bar

100- Burpees

100 Cal Assault Bike

 

Wednesday-

“Track Day”

8×400 m Sprints

1 min rest between efforts

 

Thursday-

Strength

Strict Press 5-5-5-5-5

HSPU Skill Work.  Strict/ Kippimg/HS Holds

 

Friday-

8 rounds 90 on/ 90 off

25- DU’s

4- Squat Cleans 165/115

4- Wall Climbs

1- Rope Climb

 

NINJA

Monday-

20 minute AMRAP “Cindy”

5- Pull Ups

10- Push Ups

15- Air Squats

 

Tuesday-

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

Walkouts

Box Dips

Step Back DB Lunge (each Leg)

 

Wednesday-

Track Day

4×400

2 minutes rest between efforts

 

Thursday-

5 rounds for time

25- Wall Balls

20- KB Swings

50- Single Unders

 

Friday-

8 rounds 90 on/ 90 off

5- Burpees

10- Box Steps

15- DB Thrusters

 

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