WODs for Week of 7/27

WOD #1 - Do as many backsquats in a row ias you can at the weight of 115lbs, rest a few minutes, do as many backsquats in a row as you can at the weight of 95lbs, rest a few minutes and the same thing at 75 lbs. if you feel uncomfortable doing these weights prescribe your own weights. You should be getting close to 20 reps at each of the weights, so prescribe accordingly.

WOD #2 - 5x(sprint 150m, jog 50m, walk 50m). You will complete all 5 progressions continuously. after you have done all 5 you will rest for a few minutes. Then 4x(run 100m, jog 50m, walk 50m). You will complete all 4 progressions continuously. after you have done all 4 you will rest for a few minutes. Then 3x(run 50m, jog 50m, walk 50m).

WOD #3 - You will complete rep rounds of 10,9,8,7,6,5,4,3,2,1 for time of the following exercises:

1-Sumo Dead Lif High Pull (SDLHP, see previous workouts for links to videos)
2-Dips (preferably on the rings, if not on stationary bars, if not then pushups)
3-Burpees (we all know what these are by now i hope)

WOD #4 - 2xAMRAYC in 10 min with 2 minutes rest between rounds of

20 double unders or 60 single unders (jump rope)
15 KB swings @ 16kg
10 pull ups