Thurs., July 29, 2021

 WOD:

Hang squat clean 3-3-3-3-3-3-3 reps

CW: 35, 35, 45, 45, 55, 55, 65

LW: 35, 35, 45, 45, 55, 55, 60

Wed., July 28, 2021

 WOD:

8 sets:

400 Meter Run OR Row
8 L-Seated Dumbbell Strict Presses

CW: 25# DB

LW: 15# DB

Tues., July 27, 2020

 WOD:

A.
5 sets:

Goblet Squat x 6 reps
V-Ups x 20 reps
Bridge x 6 reps
Plank x 40 seconds

B.
For time:

50 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs

CW: 10:02

LW: 8:55 (used lower box)

Mon., July 26, 2021

 WOD:

For time:

75 hang power clean
75 push presses
75 sumo deadlift high pulls
75 front squats

CW: 20:48 (35# bar)

LW: 20:54 (35# bar) - only did 50 reps. per movement

Wed., July 21, 2021 (CW only)

 WOD:

A.
75 Wall Ball Shots (50)

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg
Rest
Single-Arm Dumbbell Row x 8 reps each arm
Rest

Tues., July 20, 2021 (CW only)

 WOD:

For time:

15 bar muscle-ups or Pushups
5 overhead squats
10 bar muscle-ups or Pushups
10 overhead squats
5 bar muscle-ups or Pushups
15 overhead squats

CW: did not time (bar only)

Mon., July 19, 2021 (CW only)

 WOD:

4 rounds for time of:

Lunge 100 meters
Run or Row 300 meters

CW: 18:10 (Row)

Sun., July 18, 2021

 WOD:

A.
Four sets of:

Single-Arm Dumbbell Press x 8 reps each
100-Meter Front-Racked Kettlebell Carry

B.
Against a 3-minute running clock…

30 Calories of Rowing
Max Reps of Burpees
Rest 3 minutes, and repeat for a total of three (3) sets.

Russian Step-Ups x 10 reps each leg

CW: 7, 8, 8

LW: 1, 1, 1 (did an add'l 9 burpees each round)