WODs 240721 - 240727
7/21-7/27 Monday 5 Rounds 12 Deadlifts (225/155)* 10 Pull-ups 8 Front Squats (135/95)* Rest 60 seconds between sets *Use the same barbell and change out weights. Tuesday For Time Row 500 Meters Then, 4 Rounds 35 Double-unders 15 DB Push Press (pick weight) 12 Toes To Bar Then, Row 500 Meters Wednesday Bench Press 5 x 8 reps @ 70% of 1RM Rest 90 seconds between sets WOD For Time Run 200 Meters 50 Walking Lunges 50 Ring Dips 50 Walking Lunges Run 200 Meters Thursday 20 minute AMRAP 5 Weighted Pull-ups (35/20) 10 Feet Elevated Push-ups (30”/24”) 15 Goblet Squats (55/35) Friday For Time 25-20-15-10 Calorie Row 50-40-30-20 Double-unders Saturday For Time 3 Rounds 5 Squat Cleans (95/65) 5 Pull-ups Run 100 Meters 2 Rounds 10 Squat Cleans 10 Pull-ups Run 200 Meters 1 Round 15 Squat Cleans 15 Pull-ups Run 400 Meters