WOD’s for the Week – 7/27 to 8/1

~ 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: KB Swings
July Lifting or
Skill Work: Target Practice
July Lifting or
Skill Work: Cleans
THURSDAY FRIDAY SATURDAY
July Lifting or
Skill Work: Handstand Walks
July Lifting or
Skill Work: Deadlift Clinic
July Lifting or
Skill Work: Grip Work

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
“Hulk Smash!”
Every 3 minutes for 21 minutes
-2x Deadlift (90% 1RM)
-4x Jump Squat (45/25#)
-8x 2-hand Kettlebell Swing (Heavy)
“The Dark Knight”
15 min AMRAP
-8x Dip
-8x Push-up (35/15#)
-8x Pull-up
-200m Run
“Weapon X”
Round 1 (6 sets)
-60 sec Bag Work
-30 sec Burpee
Round 2 (3 sets)
-45 sec Wall Ball (24/14#)
-45 sec Overhead Squat (45/30#)
Round 3 (4 sets)
-30 sec Barbell Clean (95/65#)
-30 sec Mountain Climber
-30 sec OHS Hold (20/14#)
Round 4 (2 sets)
-45 sec Plank
-45 sec Alternating Lunges
THURSDAY FRIDAY SATURDAY
“My Spidey Senses are Tingling”
7 rounds
-60ft Bear Crawl
-7x Bar Mounts from Distance (4/3′)
-7x Pull-up
-7x Toes to Bar
“The Merc with a Mouth”
17 min AMRAP
-6x Box Jump Overs (24/20″)
-6x Plyo Push-up
-6x Kettlebell “Dance” Press (26/18#)
-6x Kettlebell “Russian” Thrusters (26/18#)
“The Man without Fear”
5 rounds
-60 sec Handstand Hold
-60ft Bear Crawl
-10x Box Jump (30/24″)
-30ft Bar Balance Walk
-10x Broad Jump