WOD 13.7.2020
A) Kipping pullup
7min practice – start getting used to this movement again.
B) 21-15-9
Sandbag squats @ 75/55kg
Strict ring dips
WOD 14.7.2020
4 Rounds for time
25/19 Assault bike calories (SPRINT!)
Rest 30sec
35 Wall balls @ 9/6kg
Rest 30sec
WOD 15.7.2020
A) Barbell Bench Press
5 x 5 @ +-70% of estimated max
B) 7min AMRAP
16 Push ups
16 Renegade rows (15/10kg per hand)
WOD 16.7.2020
20min AMRAP
15 L-ups
20 Push presses @ 35/22kg
25/19 Rowing calories
WOD 17.7.2020
5 Rounds for time
400m run
20 Thrusters (30/20kg)
WOD 18.7.2020
15min AMRAP
12 Pull ups
20 Wall balls @ 20/14lb
WOD 19.7.2020
4 Rounds for time
12 Ring dips
12 Deadlifts @ 90/60kg
12 Ring rows
