WODs for July 7th – July 14th

IMG_6768

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH

15 Minutes to find a 3 Rep Max Push Press

CONDITIONING

For Time:
30 Push Press 135/95
3 Rope Climbs
20 Push Press
2 Rope Climbs
10 Push Press
1 Rope Climb

TUESDAY

WOD:

STRENGTH

12 minutes to find a 5 rep max Front Squat
-then-
EMOM for 4 minutes
2 Pause Front Squats (1 Second Pause)

CONDITIONING

8 Tabata Intervals at each movement

Box Jump 24/20
Kettle Bell Swing 2/1.5pd
Wall Ball Shot 20/14
Burpees

WEDNESDAY

WOD:

STRENGTH

15 minutes to find a max of the complex:
Hang Power Snatch + Overhead Squat + Snatch Balance

CONDITIONING

3 Rounds for Time:
10 Deadlift 135/95
10 Hang Power Cleans135/95
10 Overhead Squat 135/95
200m Run

THURSDAY

WOD:

SKILL

10 x 1 Working up to a high box jump
-then-
10 x 1 Broad Jump

CONDITIONING

30 Sit-ups
30 Burpees
24 Sit-ups
24 Burpees
18 Sit-ups
18 Burpees
12 Sit-ups
12 Burpees
6 Sit-ups
6 Burpees

FRIDAY

WOD:

STRENGTH

Bench Press
5-3-3-2-1-1-1
-then-
30 Strict Pull Ups broken up however you please.

SATURDAY

WOD:

GRACE FOR THE GAMES!

COME SUPPORT TONY ROGERS!

 

%d bloggers like this: