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Programming July 9th – July 14th

8
Jul

Programming July 9th – July 14th

Monday
Warm-Up
8 minutes
run 100m
3 beat swings
6 mountain climbers
8 bootstrappers
 
WOD
Hotshots 19
 
6 rounds for time of:
30 squats
19 power cleans
7 strict pull-ups
Run 400 meters
 
Men: 135-lb. clean
Women: 95-lb. clean
 
Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.
 
Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters
 
Men: 115-lb. clean
Women: 75-lb. clean
 
Beginner Option
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters
 
Men: 75-lb. clean
Women: 55-lb. clean
 
Tuesday
Warm-Up
2 minutes of double under practice
then
5 minute amrap
3 burpees
6 wall balls
9 abmats
 
WOD
Complete as many rounds as possible in 7 minutes of:
200-m row
50 double-unders
 
Scaling
Scale the double-unders so that you can avoid tripping up, quickly get back to the rower and sprint the row. The focus of this workout should be intensity, not double-under practice.
 
Intermediate Option
Complete as many rounds as possible in 7 minutes of:
200-m row
30 double-unders
 
Beginner Option
Complete as many rounds as possible in 7 minutes of:
100-m row
30 single-unders
 
Wednesday
Warm-Up
6 minutes of
jog 50m
5 pushups
10 situps
 
WOD
Gunny
 
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
 
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
 
Scaling
This workout is long, requiring you to lug a heavy load a long distance. Reduce the loads, distance and reps so this becomes manageable but is still a long slog.
 
Intermediate Option
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
 
Wear a weight vest, body armor, loaded pack or whatever needed to load yourself with 25 lb. for the runs.
 
Beginner Option
For time:
800-m weighted run
30 knee push-ups
30 sit-ups
800-m weighted run
30 knee push-ups
30 sit-ups
800-m weighted run
 
Wear a weight vest, body armor, loaded pack or whatever needed to load yourself with 20 lb. for the runs.
 
Thursday
Warm-Up
8 minutes of:
10 pvc pass thrus
8 mountain climbers
6 empty barbell front squats
4 kickup to handstand or 10′ walk
 
WOD
For time:
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk
 
Men: 185 lb.
Women: 135 lb.
 
Scaling
For this workout, worry less about completing it quickly and try for more challenging skills and loads. Pick a modification for the handstand walk that is challenging for you. Reduce the load on the cleans to a point that is heavy but still allows you to tap-and-go for several reps.
 
Intermediate Option
For time:
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk
 
Men: 155 lb.
Women: 105 lb.
 
Beginner Option
For time:
8 wall walks
9 squat cleans
6 wall walks
12 squat cleans
4 wall walks
15 squat cleans
2 wall walks
 
Men: 95 lb.
Women: 65 lb.
 
Friday
Warm-Up
Couch Stretch
Pigeon Pose
Ankle Dorsiflexion
then 5 minutes of:
4 scorpions
6 wall balls
jog 200m
 
WOD
Front squat 5-5-5-5-5 reps
 
Saturday
Closed for Atomic Throwdown!! Come join us at Natural Selection CrossFit!!

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