7/24/22
WOD
Rest Day
7/23/22
WOD
“Tiff”
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155/105 lb.
7 push presses, 155/105 lb.
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.