Strength
STRENGTH/SKILL
EVERY 1:00 (9:00)
MIN 1 - 3 Kick Ups + 2-3 second descent*
MIN 2 - 10 Alternating V-Ups or 10 Tuck-Ups
MIN 3 - :30 Air Bike (Moderate pace)
*In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold
(No Measure)
WOD
20:00 AMRAP
25/20 Calorie Air Bike
20 Sit-Ups
15 Handstand Push-Ups
Strength
Box Squat 3x10
EVERY 3:00 (3 SETS)
10 Box Squats (building)
*Start light and build to a moderate weight
(Score is Weight)
WOD
"Sounds Like Somebody's Got a Case of the Mondays!"
3-3-3-4:00 AMRAP
20/16 Calorie Air Bike
20 Dumbbell Alt Snatch 50#/35#
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)
Strength
"Broad Stripes and Bright Stars - Part 1"
JULY MONTHLY CHALLENGE
FOR TIME
1 Mile Run
-Rest Until 15:00 mark then complete Part 2-
WOD
15:00 AMRAP
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
(Score is Rounds + Reps)
Accessory
Gymnastics (Rope Climb)
**Warm Up (all levels):**
Seated on Box Foot Lock Drill; 5 Foot Locks
Seated on Box Foot Lock to Stand - with straight arms; 5 locks + stand
Standing Foot Lock to Stand; 5 locks + stand + reach
**LEVEL 1:**
9 min EMOM:
Min 1: 2 Zombie Rope Climbs
Min 2: 10 Plank Shoulder Taps (slow and controlled, L+R=1)
Min 3: Rest Minute
**LEVEL 2: **
9 min EMOM:
Min 1: 35 Double Unders
Min 2: 1-2 Rope Climbs
Min 3: Rest Minute
**LEVEL 3**
5 Sets:
30 Second Max Rope Climbs
90 Second Rest
WOD
"Aston Martin DB5"
For Time:
7 Rounds
21 Shoulder Press 75#/55#
21 Sit Ups
