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