WOD’s for the Week – 7/20 to 7/25

~ Strength Work – Special! ~

Every member will pick a 2/week OR 3/week lifting plan, depending on how often then will attend that week. On Lift days you will do your lifting work; on off days you will do skill work. Time will be allotted to complete the work as assigned. 🙂
MONDAY TUESDAY WEDNESDAY
July Lifting or
Skill Work: Row clinic
July Lifting or
Skill Work: Squat Clean
July Lifting or
Skill Work: Kettlebell Snatch
THURSDAY FRIDAY SATURDAY
July Lifting or
Skill Work: Front Squat
July Lifting or
Skill Work: Overhead Squat
July Lifting or
Skill Work: Dips

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
7 min AMRAP
-4x Burpee (CTD)
-4x Pull-up

[Rest 1 min]

Run 1,200m for time

“Karen”
For time…
-150x Wall Ball (20/14#)
12 min Partner AMRAP
-5x Snatch (95/65#)
-5x Knees to Elbows
-5x Double Under

Partner A holds a Plank while Partner B completes one round. Alternate partners every round.

THURSDAY FRIDAY SATURDAY
“Fran”
21-15-9 reps for time…
-Thruster (95/65#)
-Pull-up
Team WOD for time…
-Tire Flip
-Run
-Push-up (CTD)
-Deadlift (185/125#)
-2-hand Kettlebell Swing (very heavy)
-Atlas Stone to Shoulder (heavy)
-Overhead Box Step-ups (45/30#)

Reps, distance, etc. announced on day of WOD

7 min AMRAP
-10x Clean (95/65#)
-10x Push Press (95/65#)

[Rest 2 min]

5 min AMRAP
-20x Single Under
-5x Sit-up

[Rest 1 min]

3 min AMRAP
-Burpee Box Jump (30/24”)