Monday, 7/20
WOD: FOR TIME
150 Double Unders
50/40 Cal Row
30 Push Jerks (155/105)
30 Hang Power Cleans
30 DB Burpees (40/30)
150 Double Unders
50/40 Cal Row
Tuesday, 7/21
SWOD: EMOM x 12 MINUTES
Min 1 – 0:45 HS Wall Hold or 0:45 Shoulder Taps
Min 2 – 8-10 Sumo Stance Barbell Good Mornings
Min 3 – 0:45 Hollow Hold
WOD: “DIANE”
FOR TIME
21-15-9
Deadlifts (225/155)
Handstand Push-Ups
Wednesday, 7/22
SWOD: 4 SETS ON A 12:00 RUNNING CLOCK
5-7 Tuck Ups
0:30 Hollow Hold
WOD: AMRAP x 15 MINUTES
10 Alt. DB Hang Split Snatch (40/30)
15 Ab Mat Sit Ups
20 Wall Balls (20/14)
*Arms alternate each rep, athlete can choose which leg to split.
Thursday, 7/23
WOD: 6 SETS
ON A 4:00 RUNNING CLOCK…
25/20 Cal Bike
15 Sprawls
Max Plank Any Variety in Remaining Time Until 4:00
-Rest 1:00 Between Sets-
Friday, 7/24
WOD: FOR TIME
21-15-9
Thrusters (95/65)
Bent Over Rows
Saturday, 7/25
SWOD: 2-2-2-2-2
Power Clean*
*Start Moderate and Build to Heavy
WOD: 5 ROUNDS FOR TIME
25 Russian KB Swings (70/53)
200m Run
-12:00 Hard Cap-