Crossfitness WODS: Week of July 26, 2021

Monday

PART A
3 Rounds
20 Band Pull Aparts
10 Band Suitcase Lifts
10 Band Chest Press (5R/5L)

PART B
Complete the Following:
20 Row cals
21 Push-Ups
21 Pull-Ups/Ring Rows
20 Row cals
18 Push-Ups
18 Pull-Ups/Ring Rows
20 Row cals
15 Push-Ups
15 Pull-Ups/Ring Rows
20 Row cals
12 Push-Ups
12 Pull-Ups/Ring Rows
20 Row cals
9 Push-Ups
9 Pull-Ups/Ring Rows

Tuesday

PART A
Tabata Mash-Up
Rev Lunges and Pallof Press (alt sides each set for 4 each side)

PART B
AMRAP in 12 mins
20yd Sled Push (w/ MB)
12 MB Goblet Squats
20yd Sled Push (w/ MB)
12 MB Shoulder Press
30 sec Plank Hold

Wednesday

PART A
5 sets:
8 DB Bicep Curls
8 DB Renegade Rows
8 Band Tricep Pushdowns

PART B
4 rounds for time:
Run 400m
25 Sit-Ups
25 Birddogs

Thursday

PART A
3 x 30 sec
DB Shoulder Press
Side Plank w Band Row R
Side Plank w Band Row L
Rest

PART B
AMRAP in 15 mins
30 Dubs/90 Single Unders
12 DB Single Arm Hang Snatch (alt arms)
3 Wall Walks