WEEKLY WODS

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”SPIN MOVE”

July 8

Bench Press for load:
1 set, 20 reps

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5 Rounds For Time:

50 Double Unders

25-20-15-10-5 Dumbbell Snatch (50/35)

15/12 Calorie Row

Time Cap: 18 Minutes

”THE 99”

July 9

For Time:

99 Calorie Bike

99 Wallballs (20/14)

99 Burpees

* Partition however you’d like

Time Cap: 25 Minutes

“INTENTIONAL WALK”

July 10

Sumo Deadlift for load:
1 set, 20 reps

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5 Rounds:

100 Meter Run

10 Deadlifts (225/155)

Directly Into...

5 Rounds:

100 Meter Run

10 Toes to Bar

“LET LOOSE”

July 11

5 Rounds:

30 Kettlebell Swings (53/35)

30 Hand Release Push-ups

30/24 Calorie Bike

Rest 2 Minutes Between Rounds

Time Cap: 35 Minutes

“MINI-ME”

July 12

Front Squat for load:
1 set, 20 reps

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For Time:

1,000/900 Meter Row

50 Thrusters

30 Chest to Bar Pull-ups

500/450 Meter Row

25 Thrusters

15 Pull-ups

Barbell: (45/35)

“BATTLE AT THE BALLPARK WOD 1”

July 13

(7am) Partner Saturday

Teams of 2:

Rounds for Time

400m Run (1200/1000 Bike)

25 Single Dumbbell Devils Press (50/35) (35/25)
35-30-25-20 Box Jump overs

*Run together

*Split reps as needed

Time Cap: 40 Minutes

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(10am) Battle at the Ballpark WOD 1:
AMRAP 9
10 Barbell Clean & Press (115 | 85) (95|65)
10 Goblet Squats (50|35) (35/20)
10 DB Block Step-Overs (50 |35) (35|20)
200M Run

Partners can divide work as they choose

“HOT AND READY”

July 14

AMRAP 40
15/12 Calorie Bike Erg
15/12 Calorie Row
150’ DB Farmers Carry (50/35)
15 Burpees

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SUNDAY RUNDAY

Run 6-7 miles