Monday 7/6 (WOD)
"Cindy"
As Many Rounds As Possible in 20 Mins of
5 Pull Ups
10 Push Ups
15 Air Squats
followed up by
4 Rounds of Med Ball Sit Ups 10 reps each round
Tuesday 7/7 (WOD)
As Many Rounds As Possible in 20 Mins of
5 Thrusters 95M/65 W
7 Hang Power Cleans 95M/65W
10 Sumo Dead Lift High Pull 95M/65W
followed up by
4 Rounds of Tabata Ab Mat Sit Ups
Wednesday 7/8 (WOD)
7 Rounds for time of:
21 Shoulder Press 75M/45W
21 Back Extensions
21 Double Unders or 105 Singles
followed up by
50 Floor Sweepers for time 135M/95W
Thursday 7/9 (WOD)
As Many Rounds As Possible in 30 Mins of:
15 Kettlebell Swings 53M/35W
25 Ab Mat Sit Ups
100 Meter Run (run out garage into back door(east side))
Friday 7/10 (WOD)
Four Rounds for time of
Row 500 Meters
25 Box Jumps 24"M/20"W
Saturday 7/11 "Group Workout @ 9am only"
Do a group warm up with some light stretching
then
Each member will Row 500 Meters for time
rest then
For Time:
- 25 Push Ups
- Run Around Building
- 50 Air Squats
- Run Around Building
- 75 Ab Mat Sit Ups
- Run Around Building
- 50 Jumping Pull Ups
- Run Around Building
- 25 Burpees
Sunday 7/12 "Rest Day"
No Workout / Recovery Day
