7/22/22

WOD

Every 1:30 for 15 sets:
Back Squat, 3 reps
*55-75%

7 minute AMRAP of:
7 Back Squats, 115/75-lbs.
7 Burpees over the Bar

7/21/22

WOD

4 rounds for time of:
Run 600m
30 Box Step-ups, 24"/20"
3 Rope Climbs

7/20/22

WOD

“Havana”

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans, 185/125-lbs.

7/19/22

WOD

Every 2:00 for 7 sets:
Deadlift, 2 reps

3 rounds for time of:
30 Alt. Dumbbell Snatches, 50/35-lbs.
30 Toes-to-bars

7/18/22

WOD

“Jason”

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

7/17/22

WOD

Rest Day

7/16/22

WOD

“Rene”

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

7/15/22

WOD

Hang Power Snatch 5 x 5

Power Snatch 5 x 3

Overhead Squat 5 x 5

Optional Cash-Out:

For time:
Run 1000m
100 Abs

*Abs = any core movement of your choice.
*Must change movement every 20 reps.

7/14/22

WOD

20 minute AMRAP of:
5 Chest to Bar Pull-ups
10 Wall-balls, 20/14-lbs.
15 Kettlebell Swings, 53/35-lbs.

7/13/22

WOD

Every 3:00 fo 5 sets:
2 Squat Clean +
3 Front Squats

Every 5:00 for 3 sets:
30 Calorie Machine
20 Box Get Overs