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July 2021

2021-07-30

WOD As far as you can get in 15 minutes 2 wall balls 2 pull-ups 2 lunges per leg Increase by 2 reps each round Total: 12 rounds + 4 pull-ups  

2021-07-29

WOD 125 kb swings Every break in reps do the following 10 ball slams 10 hand release push-ups 10 calorie row Time: 15:11 (44#, breaks at 50, 85, 110)

2021-07-26

Skill work 10 min 30 seconds on 30 seconds off row sprints WOD 7 rounds (2 min max per round) 5 deadlifts (225/155) 5 burpee box jumps (24/20) 1 min rest between rounds Time: 12:41 rx (completed 8th round as cool down at 15:00)

2021-07-24

WOD 10 rounds 5 db hsqc right arm 5 box jumps 5 db hsqc left arm 10 weighted ambit sit-ups (med-ball) Time: 20:30 (rowed instead of hsqc and box umps. 20m row on rounds 1 and 2. 15m row rounds 3 – 10)