WODs July 22nd – July 29th

What do these two dudes have in common?

CrossFit Games Athletes!

Go Tony!

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH

12 Minutes to work up to a 3 Rep Max Over Head Press

CONDITIONING

10 Minute AMRAP:
3 Over Head Press 135/95
5 Sumo Deadlift 275/155

TUESDAY

WOD:

STRENGTH

15 Minutes to find a 3 Rep Max Front Squat

CONDITIONING

For Time:

30 Wallball Shots 20/14#
20 Burpees
30 Toes to Bar
20 Box Jumps 30/24”
30 Kettlebell Swings 70/53#
20 Push Ups
400m Run

WEDNESDAY

WOD:

MOBILITY

T Spine Extension
Lacrosse Ball/Barbell to Quads

STRENGTH

EMOM for 20 Minutes
Odd Minutes:
3 Bench Press
Even Minutes:
6 Strict Pull Ups

THURSDAY

WOD:

SKILL

Practice Double Unders

CONDITIONING

12 minute AMRAP:
6 Power Cleans135/95#
12 Push Ups
24 Double Unders
-Rest 4 Minutes-
8 Rounds of Tabata Row

FRIDAY

WOD:

STRENGTH

15 Minutes to find a max of the complex:
3 Push Press + 2 Push Jerk

CONDITIONING

7 Rounds for Time:
3 Push Press 155/105
6 Front Squats 155/105
9 Pull Ups

SATURDAY

WOD:

 CONDITIONING
Partner WOD
20 minute AMRAP:
10 Air Squats
10 Kettlbell Swings 2/1.5
10 Burpees

1 Partner works until a round is completed then they switch

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