WOD’s for the Week – 7/6 to 7/11

~ 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 July Lifting or Skill Work July Lifting or Skill Work
THURSDAY FRIDAY SATURDAY
July Lifting or Skill Work July Lifting or Skill Work July Lifting or Skill Work

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
5 rounds
-5x Clean & Jerk (135/95#)
-5x Push-up
-5x KB Man Makers (26/15#)
-5x Dip
-5x Pull-up

KB Man Maker: 1-hand Clean to Thruster

2 rounds
-7x Kettlebell Turkish Get-up [per arm]
-Run 200m
-7x Kettlebell Overhead Squat [per arm]
-Run 200m
-7x Kettlebell Clean [per arm]
-11x Burpee Mountain Climber

All KB weights: (35/20#)

15 min AMRAP
-5x Handstand Push-up
-10x Pistol Squat [total]
-15x Deadlift (135/95#)
THURSDAY FRIDAY SATURDAY
2 rounds (21 min total)
-1 minute max Pull-up
-Rest 1 minute
-1 minute max Sit-up
-Rest 1 minute
-1 minute max Box Jump (24/20”)
-Rest 1 minute
-1 minute max Push-up
-Rest 1 minute
-1 minute max Dip
-Rest 3 minutes
“Jenny”
16 min AMRAP
-20x Overhead Squat (65/45#)
-20x Back Squat (65/45#)
-Run 400m
For time
-Run 200m
-10x Burpee
-Run 400m
-10x Burpee
-Run 600m
-10x Burpee
-Run 800m
-10x Burpee
-Run 1000m
-10x Burpee