WOD’s for the Week of 7/18 to 7/23

Click on the day to see the workout for that day!

Warm-up

Frogger Swings & Double Unders

Strength

Zercher Squat

Conditioning

15 min AMRAP
-10 box jump (24/20″)
-10 pull-up

Warm-up

Javelin Toss & Running

Strength

Strict Press

Conditioning

4 rounds for time
-Run 400m
-30 push-up
-30 mountain climber

Warm-up

Pizza Mats (Squats & Abs)

Strength

Back Squat

Conditioning

10 min EMOM
-10 air squat
-5 toes to bar

Warm-up

Bench Plank Limbo

Strength

Deadlift

Conditioning

“Eva” 5 rounds for time
-Run 800m
-30 KB swing (72/53#)
-30 pull-ups

Warm-up

MedBall Team Relay

Strength

Bench Press

Conditioning

40-30-20-10-20-30-40 reps for time
-Push-up
-Sit-up
-Double under

Warm-up

Dodgeball

Strength

Barbell Row

Conditioning

10, 9, 8 … 3, 2, 1 reps for time
-C2B Pull-ups
-Box Jumps (30/24″)

…then…

30 unbroken deadlift (185/125#)**

If the deadlift barbell rests on the floor for more than 3 seconds, do 50 single unders

Strength – All Days

Set-up: 10 cadence reps (10s/10s) @ bar/PVC

Main: 2 sets of 5 reps @ 80% 1RM

Exhaust: 20 reps @ 40% 1RM

Notes:

  1. Cadence reps should be with good form at the pace indicated. E.g. if the workout calls for a 10s/10s cadence rep air squat, you would prolong the lowering portion to 10 seconds and then prolong the standing motion to 10 seconds, making each as smooth and controlled as possible.
  2. The Main and Exhaust sets should be done at normal lift speed. They do not have to be unbroken/touch-&-go; do not sacrifice form for speed.