Category: WOD
Thursday July 15, 2021 'Thursday Workout'

Strength: For Quality! **Pick either upper or lower body!**

10 Bench Press 185/135

20 Ring Rows

30 Box Dips

20 Bench Press 165/115

20 Ring Rows

30 Box Dips

30 Bench Press 135/93

20 Rig Rows

30 Box Dips

or

3 Rounds

150ft Sled push

30 Pistols or 30 pistols to box

15 KB RDL (heavy)

Workout: For Time

20-15-10-5 American KB Swings

40-30-20-10 Walking Lunges (no weight)

20-15-10-5 Goblet Squats (53/35)

Tuesday July 13, 2021 'Wednesday Workout'

Workout: Teams of 2 !

40 Minute CAP

800m Medball run 20/14 (1 medball switch whenever with partner)

100 Calorie Row/Echo/Ski

800m medball run

100 Calorie Echo/Ski/row

800m Medball run

100 Calorie Ski/Row/Echo

Tuesday July 13, 2021 'Tuesday Workout'

Strength: Push Press 10-8-6-4-2

Workout: 16 Minute AMRAP

5 Pull ups RX+(Strict Pull ups)

10 Push ups

15 Air Squats

20 Situps

Sunday July 11, 2021 'Monday Workout'

Strength: Back Squats 4×10

Workout: CF OPEN 14.1

10 Minute AMRAP (As Many Rounds As Possible)

30 Double unders

15 Power Snatches RX(75/53)

Thursday July 8, 2021 'Friday Workout'

Strength: 2 Front Squats + 4 Back Squats x4 sets

Workout: 3 Rounds For Time

400m Run

15 Thrusters (95/63)

15 HSPU (RX+ Strict HSPU)

Thursday July 8, 2021 'Thursday Workout'

Strength: For Quality!

4 Rounds

10 Bench Press

20 Banded Tricep ext

4 Rounds

10 Barbell Curls

20 DB Kickbacks

4 Rounds

10 DB Lateral Raises

20 Ring Rows

Workout: For Time

100-75-50 Situps RX+(Strict)

20 Russian Swings RX(53/35) RX+(70/53)

100-75-50 Plate Twist (25/15)

Tuesday July 6, 2021 'Wednesday Workout'

Workout: For Time

Teams of 2!

200 Double unders

84 Calorie Row or Assault Bike

42 Power Cleans RX(135/93) RX+(165/115)

21 Bar Muscle ups

150 Double unders

60 Calorie Row or Assault bike

30 Power Cleans

15 Bar Muscle ups

100 Double unders

27 Calorie Row or Assault bike

18 Power Cleans

9 Bar Muscle ups

Monday July 5, 2021 'Tuesday Workout'

Strength: Push Jerks 5-5-4-4-3-3

Workout: 4 Rounds For Time

30 Wallballs

15 Toes To Bar

5 Power Snatch RX(115/73) RX+(155/103)

Sunday July 4, 2021 'Monday Workout'

Workout: “Lumberjack 40”

Teams of 2!

40 Deadlifts RX(275/185)

400m run **Run together**

40 KB Swings RX(70/53)

400m Run

40 Overhead Squats (115/75)

400m Run

40 Burpees

400m Run

40 Chest To Bar

400m Run

40 Box Jumps (24/20)

400m Run

40 DB Squat Cleans (50/35)

400m Run

Thursday July 1, 2021 'Friday Workout'

Strength: Every 90 seconds for 12 Minutes

2 “Squat” Snatches **add weight throughout**

Workout: For Time

21-15-9

Front Squats RX(135/93) RX+(185/135)

Handstand Push ups RX+(Strict HSPU)

Lateral Burpees over BB