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Weekly Update 7/9 through 7/14

8
Jul

Weekly Update 7/9 through 7/14

Weekly workouts for the week of July 9th through July 14th!!

Monday—Rand-ee

75 Power Snatches (75/55)
But Wait there’s more–at the top of every minute do 5 OTB (Over the Bar) Burpees (Start the WOD with 5 OTB Burpees)

Tuesday—Strength 

3-2-1 Front Squats
3-2-1 Push Presses
3-2-1 Thrusters 

Wednesday—Jer-ee 

For time
Run 1 mile
Row 2k
Bike 100 Calories
You can do in any order you like. 

Thursday—The Seven 

The Seven DB version
7 Rounds for time
7 Handstand push-ups
7 DB Thrusters (50’s/35’s)
7 Knees to elbows
7 DB Deadlifts (50/35’s)
7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups

Friday—The 2 Round Growler

2 Rounds
500 meter Row
25 Back Squat (155/105) (From the ground if you can)
Goal: Sub 12 min

Saturday—Run, Burpee Ladder

20 Minute Partner Relay
200 Meter Wall Ball Run
Increasing Ladder of 2 Burpees