## WODs for

### July 20, 2016 Wednesday

Row 2 (C5)

Each for distance: Row, 10x 1 min Rest 1:30 between efforts.

View Results### July 19, 2016 Tuesday

In 10 mins do: Side Plank, 2 mins then in the remaining time, AMRAP of: 14 Double Unders 7 Toes-to-bars

View Results**Buy OUT: 2 Minute Side Plank Hold

### July 18, 2016 Monday

Run 1 (C5)

Each for distance: Run, 6x 4 mins Rest 3 mins between efforts.

View ResultsRow 1 (C5)

Each for distance: Row, 6x 4 mins Rest 3 mins between efforts.

View ResultsStrength (C5)

Deadlift 2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

View Results@ 90% of last week’s 3RM Suggested WU as follows: 10 @ Barbell – 5 @ 60% – 5 @ 70% – 3 @ 80% then begin!

Accessory Work (C5)

Weighted Ring Dip 5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

View ResultsAccessory Work (C5)

Single Leg Box Jumps 3x5 Rest as needed between efforts.

View Results@ 12" (Scale to Plate)

Accessory Work (C5)

Single Leg V-Ups 3x Max Rep Rest as needed between sets.

View Results3 x :60 ME Alternating Single Leg V-Ups

### July 15, 2016 Friday

The Hormone Game - Cortisol

Swim 3 (C4)

Each for distance: Swim: 5x 9 mins Perform at 85% effort / RPE 16 Rest 3 mins between efforts.

View Results9:00 Work, 3:00 Rest @ 95% of LT Pace or Time Trial distance for Sport

Bike 3 (C4)

Each for distance: Bike: 5x 9 mins Perform at 85% effort / RPE 16 Rest 3 mins between efforts.

View Results9:00 Work, 3:00 Rest @ 95% of LT Pace or Time Trial distance for Sport

Run 3 (C4)

Each for distance: Run: 5x 9 mins Perform at 85% effort / RPE 16 Rest 3 mins between efforts.

View Results9:00 Work, 3:00 Rest @ 95% of LT Pace or Time Trial distance for Sport

Row 3 (C4)

Each for distance: Row: 5x 9 mins Perform at 85% effort / RPE 16 Rest 3 mins between efforts.

View Results9:00 Work, 3:00 Rest @ 95% of LT Pace or Time Trial distance for Sport

Conditioning

3 rounds for time of: 10 Clean & Jerks, 60% 1RM 20 Burpees

View ResultsAim less than 10 minutes

### July 14, 2016 Thursday

Strength:

2 Box Squats, 60% 1RM Every 1 min for 8 mins.

View Results==================== with :03 Pause Suggested WU as follows: 10 with Barbell – 5 @ 40% – 5 @ 50% (practice the pause)

Accessory 1:

Rope Climbs 3x5 Rest as needed between sets.

View ResultsAccessory 2:

Double Dumbbell Single Leg Deadlift 3x10 Use the same weight for each set. Rest as needed between sets.

View Results===================== RPE 6/10

Accessory 3:

Pull-up Hold 3x 20 secs Rest as needed between sets.

View Results=================== At the top

### July 13, 2016 Wednesday

Swim 2 (C4)

Tabata Swim The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total distance performed in all of the intervals.

View ResultsBike 2 (C4)

Tabata Bike The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total distance performed in all of the intervals.

View ResultsRun 2 (C4)

Tabata Run The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total distance performed in all of the intervals.

View ResultsRunners Treadmill Grade @ 12%

Row 2 (C4)

Tabata Row The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total distance performed in all of the intervals.

View Results### July 12, 2016 Tuesday

Conditioning (C4):

3 rounds, each round for time, of: 15 Double Unders 7 Toes-to-bars 30 Double Unders 14 Toes-to-bars 15 Double Unders 7 Toes-to-bars Rest 1 min between each round.

View Results### July 11, 2016 Monday

Swim 1 (C4)

Each for distance: Swim: 6x 3:30 Perform at 85% effort / RPE 16 Rest 2:45 between efforts.

View ResultsBike 1 (C4)

Each for distance: Bike: 6x 3:30 Perform at 85% effort / RPE 16 Rest 2:45 between efforts.

View ResultsRun 1 (C4)

Each for distance: Run: 6x 3:30 Perform at 85% effort / RPE 16 Rest 2:45 between efforts.

View Results