WODs 240721 - 240727

 7/21-7/27

Monday

5 Rounds

12 Deadlifts (225/155)*

10 Pull-ups

8 Front Squats (135/95)*

Rest 60 seconds between sets

*Use the same barbell and change out weights.


Tuesday

For Time

Row 500 Meters

Then,

4 Rounds

35 Double-unders

15 DB Push Press (pick weight)

12 Toes To Bar

Then,

Row 500 Meters


Wednesday

Bench Press

5 x 8 reps @ 70% of 1RM

Rest 90 seconds between sets

WOD

For Time

Run 200 Meters

50 Walking Lunges

50 Ring Dips

50 Walking Lunges

Run 200 Meters


Thursday

20 minute AMRAP

5 Weighted Pull-ups (35/20)

10 Feet Elevated Push-ups (30”/24”)

15 Goblet Squats (55/35)


Friday

For Time

25-20-15-10

Calorie Row

50-40-30-20

Double-unders


Saturday

For Time

3 Rounds

5 Squat Cleans (95/65)

5 Pull-ups

Run 100 Meters

2 Rounds

10 Squat Cleans

10 Pull-ups

Run 200 Meters

1 Round

15 Squat Cleans

15 Pull-ups

Run 400 Meters

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