This Week’s WODs – CrossFit Aspire

Monday, July 16th
Power Clean & Push Jerk
Every :60 sec x 12

800m Run
30 Power Clean & Jerks (135/95)
800m Run

Tuesday, July 17th

Back Squat 10

Partner Wod
15 min Up-ladder of…
Calorie Row
Front Squat (95/65)
NPU Burpees

Wednesday, July 18th
Split Jerk 2

“Helen”
3 Rounds
400m Run
21 KB Swings (53/35)
12 Pull-ups

Thursday, July 19th

Hex Bar Deadlift 5

15 Deadlifts (185/125)
30 Sit-ups
12 Deadlifts
24 Sit-ups
9 Deadlifts
18 Sit-ups
6 Deadlifts
12 Sit-ups
3 Deadlifts
6 Sit-ups

Friday, July 20th

Overhead Squat 3
— or —
Front Squat 3

4 Rounds
21 Wallballs
18/13 Calorie Row
15 Box Jumps
12 DB Power Snatches (45/30)

Saturday, July 21st

10 Rounds
1-5 Strict Pull-ups
5 Push Presses (ascending weights)
15 Hollow Rocks / 15 Medball Russian Twists, alternating
200m Run
– rest :90 sec

Extra Credit

Gymnastic / Skill

Endurance

Barbell

Abs / Core
3 Rounds
7 Evil Wheels
14 Good Mornings (45/35)
:60 sec plank hold

Low Intensity WOD

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