WODs

July 10-15 (WODs of the Week)

Monday, July 10, 2017

Partner WOD
For time:
1000m Row
200 Double Unders (450 singles)
100 Bench Press (135/95)
100 Power Snatch (95/65)
100 Goblet Squats (70/53)
200 Double Unders (450 Singles)
1000m Row
Note: Tag Team style. Split all the reps. One barbell per team. Athletes will change the weights as needed.

Solo WOD
500m Row
100 DU (225 singles)
50 Bench
50 Power Snatch
50 Goblet Squats
100 DU (225 singles)
500m Row
*Equal work-to-rest ratio
——

Tuesday, July 11, 2017

SWOD
10 minutes to establish a heavy, triple: Push Press

WOD
For time:
30 Front Squats (155/105)
30 Burpee Box Jump Overs
30 Front Squats (155/105)
——

Wednesday, July 12, 2017

WOD
AMRAP 12
12 Power Snatch (95/65)
24 Wall Balls (20/14)

Accessory Work
10 Rounds:
30 Second Hollow Hold
30 Second Squat Hold (at parallel)
——

Thursday, July 13, 2017

SWOD
5 Back Squats EMOMx6
@60% +25lbs or ~5 lbs more than last time you did 6x5. ~70-75%

WOD
30-20-10 reps for time:
Calorie Row (or Assault Bike)
Bench Press (185/115)
——

Friday, July 14, 2017

Benchmark WOD “Angie”
For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
*Athletes may scale and break up their sets between the 4 movements. Rx is all the way through.
——

Saturday, July 15, 2017

“Moore” WOD
AMRAP 20:
1 Rope Climb (15 feet, above light)
Run 400m
Max Effort HSPU
(record total rounds plus total #HSPU reps)