25.07
PARTNER WOD
10 min ARMAP:
– 20 cal Ski Erg
– 20 Deadlifts @ 40/30kg
REST 2 min
10 min ARMAP
– 20 cal Bike Erg
– 20 Hang Power Clean @ 40/30kg
REST 2 min
10 min ARMAP
– 20 cal Row
– 20 Shoulder 2 Overhead @ 40/30kg
27.07
40 min AMRAP:
– 500/400m row
– 30 Burpees
– 40 Russian KB Swings @ 20/12kg
– 700m Run
29.07
BRING A FRIEND WORKOUT
TEAMS OF 2
15 min AMRAP:
– 30 cal Ski Erg
– 20 Wall Balls @ 6/4kg
– 10 Burpee Box Jumps Over
REST 3 min
15 min AMRAP
– 30 cal Bike Erg
– 20 Wall Balls Reverse Lunges ( hold at chest) @ 6/4kg
– 10 Burpee Box Jumps
26.07
A) Back Rack Reverse Lunges 5 x 6 per side (Build Up)
B) 3 ROUNDS:
– 30/24 cal Row
– 20 Weighted Alt. Box Step Ups @ 1×15/10kg
– 8 Goblet Squats @ 16/12kg
28.07
A) Elastic Band Ring Dips 5 x 5
B) FOR TIME:
8-8-8-8-8
– Kipping Ring Dips (elastic band)
5-4-3-2-1
– Squat Cleans @ 42/22kg
29.07
5 ROUNDS:
– 20/15 cal Row
– 10 L-Ups / T2B
– 1 Round of DT @ 42/22kg
1 ROUND of DT:
– 12 Deadlifts
– 9 Hand Power Cleans
– 6 Shoulder 2 Overhead
30.07
PARTNER WOD
26 min AMRAP:
– 40 Push Ups
– 200 Double Unders
– 40 Air Squats
– 400m Run
– 40 Ring Rows
