WODs July 14th – July 21st

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH

EMOM for 20 Minutes
Odd Minutes – 3 Back Squat
Even Minutes – 3 Muscle Ups

Cash Out: Roll Out Back and Lats

TUESDAY

WOD:

CONDITIONING

For Time:

10-9-8-7-6-5-4-3-2-1
Strict Burpee
Toes to Bar
Wallball Shot 20/14#

WEDNESDAY

WOD:

STRENGTH

15 Minutes to work up to a 5 Rep Max Romanian Deadlift from rack

CONDITIONING

4 Rounds for Time:
8 Deadlifts @ 70% of 5  Rep RDL Max
400m Run

THURSDAY

WOD:

STRENGTH

15 Minutes to find a max of the Bear Complex:

Power Clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press

CONDITIONING

12 minute AMRAP
10 Thrusters 95/65#
15 KBS 1.5/1
200m Run

FRIDAY

WOD:

SKILL

15 minutes to practice the gymnastic kip

CONDITIONING

5 Rounds for Time:
35 ft Burpee Broad Jump
100m Sandbag Run
10 Toes to Bar

-Rest 1 Minute-

SATURDAY

WOD:

STRENGTH

12 minutes to find a 1 Rep Max Clean

 CONDITIONING

Partner “Badger”

3 Rounds for Time:
30 Squat Cleans 95/65
30 Pull Ups
800m Run

Partition Cleans and Pull Ups. Both Run together

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