Weekly WOD Overview for July 5th through July 10th, 2021

May 19, 2022
Weekly WOD Overview for July 5th through July 10th, 2021

Happy 4th, y’all. Be safe. We hit some amazing lifts last week. If we did it right, it took a lot out of us. This week is a de-load week. This will allow our bodies to recuperate while still getting some quality movement in. Here we go!Monday we have “La Rambla.” This is 21-15-9 row calories, push presses, and sit-ups followed by 15-12-9 row calories, front squats, and sit-ups. On Tuesday, we have “Orchard Road.” This is 3 rounds of sumo deadlift high-pulls, bar-facing burpees, dubz, and air squats in a 1:1 work/rest ratio. Wednesday, we have “The Royal Mile.” This is a long one. It is 4 rounds, separated by rest, of dual DB step-overs, 200m runs, and strict pull-ups. On Thursday it’s “Hollywood Boulevard.” This is a 20-minute EMOM of toes-to-bar, single-arm DB hang clean & jerks, box jump-overs, and strict HSPUs. Friday, we have two benchmarks in one. This is “Karabel” - a mix of Isabel (30 snatches for time) and Karen (150 wall balls for time). We’ll do 10 rounds of 3 snatches and 15 wall balls. Lastly, on Saturday we have “Champs-Élysées.” This is for teams of three. You’ll swap between rowing, dual KB front-rack holds, and a handstand walk and run combo. You’re done when you’ve accumulated 5,000 meters on the rower. “Rivers know this: There is no hurry. We shall get there some day.” -- Winnie the Pooh

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