WOD July 22nd

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Strength: 3×3 Back Squat

WOD:

Three Rounds for time:

30 wall balls 20/14#

30 Squat Snatches 75#/45#

CORE:

50 Russian Twists/ 50 Hip Extensions

WOD July 20th

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Strength: 5,5,5,3,3,3 Front squat

WOD:

“Barbara Jr.”

3 Rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Core: 100 Russian Twists

WOD July 19th

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Strength: 5,5,5,3,3,3 Hang Clean

WOD:

5 Rounds for Time of:

10 Push Press 105/75

10 Burpees

10 Goblet Squats 53/35

Core: 20 GHD, 20 kb Wind Mills

WOD July 18th

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Strength: 3×5 Bench Press

WOD:

8 minute running clock:

Row 750m

20 Ring Dips

Thrusters75/45#

Your Score is the amount of thrusters you get before the 8 minutes is up.

CORE: 3×15 Hollow Rock/ 20 Floor Sweepers

WOD July 16th

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Strength: 3×5 Shoulder Press

WOD:

5 rounds
Use same bar load throughout
15x Deadlift (135#/95#)
12x Hang power clean
9x Front squat
6x Push jerk

CORE: 30 toes to bar/ 30 Half moons

WOD July 15th

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Strength: 3×5 Back Squat

WOD:

Three rounds for time of:
45 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
45 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions