July 2023

Monday: WOD: 10 Min- 5 sets of 3 Tempo Front Squats (65%) rest 2 min then: 30 Pull Ups 30 DB Front Squats 100′ Front Rack Lunge 30 CTB Pull Ups 30 DB STOH 100′ DB Front Rack Lunge for time Tuesday: WOD: 10 Min- 5 sets of 3 Tempo Bench Press (65%) rest 2 […]

Monday: WOD: 10 Min to find Heavy Single Front Squat rest 2 min then: 3-6-9-12-15… and so on of OHS 30 DU after each set 10 MIN AMRAP Tuesday: WOD: 10 Min to find Heavy Single Bench Press rest 2 min then: Buy In: 30/24 Calorie Row 42-30-18 Walls Balls; MB Situps Cash Out: 30/24

Monday: WOD: 300 M Row 15 Thrusters 100 Double Unders 15 Thrusters 300 M Row 2 Rounds each for time rest 5 min between each round Tuesday: WOD: 5 Min on; 1 min off Row Ski Run Wednesday: WOD: 20 Alt. DB Snatch 10 Burpees over DB 20 TTB 5 Sets- Rest 2 min Between

Monday: WOD: 15 Burpees to bar 400 M Run 15 Burpees to bar 5 Rounds each for time rest 3 min between each set Tuesday: WOD: 8 sets – 1 every 3 min 15/12 Calorie Ski Rest 45 Seconds 12/10 Calorie Bike rest the remainder of the 3 minutes score is the time each round

Monday: WOD: 10 Min to find 1 Heavy Single Snatch rest 2 min 3 Shuttle Runs (25′ down and back =1) 3 Hang Power Cleans Max Calorie Row 8 Rounds of 2 min AMRAP- rest 2 min after each round Tuesday: WOD: “4th of July 1776” Teams of 3: Complete 1776 reps (no more than