Tuesday, July 5, 2022

PRE: 4x15 KB Suitcase Deadlifts

WOD: 3 RNFT: -3 Rope climbs (6 strict pull ups), -6/arm Bottoms up KB presses, 400 m run

POST: 50 HS Shoulder taps, 30 WP "Y" Raises (5/2.5)

Donna RahnComment
Monday, July 4, 2022

PRE: Movement Standards

WOD: "1776" For Time, in a Team of 3: KB Swings (53/35) -Box Jumps (24/20) -Air Squats -Push-Ups -Burpees -Pull-Ups -Sit-Ups -Row (Cals) -DU (x3 Singles) -Wall Balls (20/14) -Ball Slams -DB Push Press (50/35) **As a team, complete a total of 1776 reps involving all exercises

POST: Mobility

Donna RahnComment
Saturday, July 2, 2022

PRE: Movement Standards

WOD: 8 rounds for time:

  • 500m Bike/Row/Ski

  • 40 Axle Bar Clean and Jerks (105/75)

  • 40 Sit Ups

    • Partners alternate work and 10 Devil Presses (35/20)

    POST: Mobility

Donna RahnComment