Week 27: July 2-8

Happy long weekend everyone. I hope everyone enjoyed the beautiful HOT weather. This week we have some exciting WODs. For our strength portion we are working on Barbell hip thrusters and some “Z” presses. We have two benchmark girls for you Angie and Cindy. Also some interesting movements set up for you such as some renegade rows and windmills which are sure to switch things up for you. Hope to see everyone this week!

MON – Jul 2

ANGIE Benchmark Workout

WOD

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

TUE – Jul 3

Strength

Barbell Hip thrusters: 5-5-5-5
SLDL: 10-10-10-10

WOD

5 rounds for time:
35 Double-unders
10 Thrusters (95/65)
7 Burpee box jump overs

WED – Jul 4

Partner Conditioning

Cal Assault Bike: 25, 20, 15, 10, 5
* Each partner completes cals while other hold a dead hang.

WOD

Row 750
then 3 rounds:
5 renegade rows
10 alt pistol squats
then:
row 750

THU – Jul 5

Strength

Seated “Z”press: 10-10-10-10
Bent over row: 8-8-8-8
Reverse fly: 8-8-8-8

CINDY Benchmark Workout

WOD

20-min AMRAP
5 pulls ups
10 push ups
15 squats

FRI – Jul 6

Strength

Australian Pull ups: 10-10-10-10
Windmills (per side): 10-10-10-10

WOD

3 rounds
20 back squats (135/95)
400m row
20 weighted sit ups (35/15)
400m run

SAT – Jul 7

WOD

10 rounds for time:
12 cal AB
10 Burpee
8 T2B
1/2 lap Sled push (low bar)

SUN – Jul 8

WOD

Row: 500m-400m-300m-200m-100m
Wall balls: 50-40-30-20-10
* Hold a 45-sec plank After each set.