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CrossFit WODs July 4-8

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Monday, July 4
ONE CLASS TODAY AT 8:30 AM
HERO WOD: LUMBERJACK 20
(can be done with a partner!)
20 dead lifts, 275/185
run 400m
20 KB swings, 70/55
run 400m
20 OH squats, 115/80
run 400m
20 burpees
run 400m
20 chest to bar pull ups
run 400m
20 box jumps, 24/20
run 400m
20 DB squat cleans, 45/30
run 400m

Tuesday, July 5
WOD: BASELINE (see 07.06.20)
row 500m
40 squats
30 sit ups
20 push ups
10 pull ups
STRENGTH
10 x 90 second rounds, increase load each round
pause front squat + front squat

Wednesday, July 6
STRENGTH
split jerk 10 x 1
WOD (see 07.07.21)
AMRAP in 10 minutes
20/5, 20/10, 20/15, 20/20, 20/25 …
DU’s
wall ball shots, 20/14

Thursday, July 7
WOD
row 1000m
then,
3 rounds
15 box jumps, 24/20
15 KB swings, 55/40
15 DB push press, 45/30
15 pull ups

Friday, July 8
WOD: DEATH BY BACK SQUAT (see 07.09.21)
with a continuously running clock
0:00-1:00 1 back squat, 225/155
1:00-2:00 2 back squats
2:00-3:00 3 back squats
… continue til you can not complete the back squat reps
then,
run Kluge Lakes Lane for time

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