Daily WOD Blog

07132020 – 07182020

Monday 7-13-20

3 rounds for time of:

50 Lunges

7 Muscle-ups

10 Hang Squat Clean & Jerks, 135/95 lbs

Accessory:

AMReps 3 mins: Lateral Med Ball Throw


Tuesday 7-14-20

Strength: Back Squat 2-2-2-2

Then

4 rounds for max reps of:

Burpee, 1 min

GHD Sit-up, 1 min

Rest 1 min


Wednesday 7-15-20

Shoulder Press 1-1-1-1-1, using heaviest weight per set

Push Press 3-3-3-3-3, using heaviest weight per set

Push Jerk 5-5-5-5-5, using heaviest weight per set

Accessory:

For quality: Monostructural Cardio, 12 mins


Thursday 7-16-20

Complete as many rounds as possible in 21 mins of:

9 Pull-ups

21 Front Squats, 45/35 lbs

Row, 210 m

Accessory: SLIPS

Friday 7-17-20

Run 5 km Perform at 100% effort


Saturday 7-18-20

“YVONNE”

Partner WOD

For time:

76 Air Squats

76 Dumbbell Push Press, 50/30 lbs

76 AbMat Sit-ups

76 Wall Ball Shots, 20/14 lbs

76 Burpees

76 Russian Twists, 25/15 lbs

76 Push-ups

76 American Kettlebell Swings, 55/35 lbs

76 Dumbbell Thrusters, 50/30 lbs

Partner Run, 400 m