Programming July 2-7, 2023

Monday

Romanian Deadlift 5-5-5-5-5

WOD For time:

5 Deadlifts, 275/225 lbs

10 Lateral Burpee Over Bars

4 Deadlifts, 275/225 lbs

8 Lateral Burpee Over Bars

3 Deadlifts, 275/225 lbs

6 Lateral Burpee Over Bars

2 Deadlifts, 275/225 lbs

4 Lateral Burpee Over Bars

1 Deadlift, 275/225 lbs

2 Lateral Burpee Over Bars

Tuesday

WOD For time:

Run / Row, 1776 m

-- then --

7 rounds of:

7 Toes-to-bars

4 Handstand Push-ups

7 Dumbbell Hang Power Cleans,50/35 lbs

4 Dumbbell Thrusters, 50/35 lbs

Wednesday

1 Push Press + 2 Split Jerk1-1-1-1-1

WOD: 40/10

Tabata Echo Bike Calorie

Tabata Shoulder-to-Overhead,185/125 lbs

Tabata Rest

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Thursday

Jump Rope & Rope Climb Skill Work

WOD Complete as many rounds aspossible in 20 mins of:

20 Crossover Single Unders

20 Double Unders

20 Crossover Double Unders

2 Rope Climbs

Plank Hold, 1 min

Friday

Back Squat 7-7-7-7-7

WOD for time:

21-18-15-12-9 reps

Pull-up

Walking Lunge, 120 ft

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