WODS: July 2013

10 MIN AMRAP:
30 x Air Squat
20 x KB Swing (24/16KG)
9 x Clean (@70% 1RM)   [HVY AS YOU CAN]

10-9-8-7-6-5-4-3-2-1
Thruster (95/65)   [HVY]
Bar Over Burpee
*50M Run after each round*

5 Rounds:
12 x Dead Lift (205/135)   [HVY]
15 x Pull Up   [C2B]

4 Rounds:
12 x KB Snatch (24/16kg)
15 x Box Jump (24/20)   [30/24]
200M Run
*Alternate KB Snatch Every 6 Reps*

5 Rounds:
10 x Toes 2 Bar
Burpee Broad Jump 30 ft
10 x Wall Ball (20/14)
Sprint 30ft
*1 MIN REST BETWEEN ROUNDS*
15 MIN CAP

20 MIN AMRAP:
3 x Power Clean (135/95)   [HVY]
5 x Chest 2 Bar   [MU]
20 x Double Under   [30x]

21-15-9

Deadlift (225/155)
Handstand Push Up

For Time:
50 x Front Squat (95/65#)
50 x KB Swing (24/16kg)
*3 x Burpee For Every Drop*

12-9-6-3
Power Snatch (135/95)   [HVY]
10-20-30-40
Hand Release Push Up   [HSPU]

3 Rounds:
10 x Dead Lift   (225/155)   [HVY]
50 x Double Under   [100x]
10 x Ring Dip   [MU]

40-30-20-10
Pull Up
Burpee Box Jump (24/20)   [30/24]

5 Rounds:
400M Run
15 x Overhead Squat (95/65)

10 MIN AMRAP:
3 x Clean & Jerk (155/105)   [HVY]
9 x Toes 2 Bar

50 x Walking Lunge (24/16kg)
1 Mile Run
50 x Walking Lunge (24/16kg)
*25 MIN CAP*

50 x Double Under [100x]
10 x Squat Clean (135/95) [185/125]
10 x Ring Dip [MU]
50 x Double Under [100x]
10 x Squat Clean (135/95) [185/125]
10 x Ring Dip [MU]
50 x Double Under [100x]
9 x Squat Clean (135/95) [185/125]
9 x Ring Dip [MU]

15 MIN AMRAP:
10 x Hang Power Snatch (75/55)   [HVY]
10 x Overhead Squat (Same)
20 x Hand Release Push Up

3 Rounds:
15 x Deadlift (185/125)   [HVY]
400M Run

7 x Pull Up   [C2B]
7 x Burpee Box Jump (24/20)   [30/24]
7 x Wall Ball 2fer1 (20/14)
23 x Double Under

17 x Pull Up   [C2B]
76 x Air Squat
17 x Pull Up   [C2B]
76 x Push Up
17 x Pull Up   [C2B]
76 x Situp
17 x Pull Up   [C2B]
76 x Burpee
*20 MIN CAP*

9-7-5:
Deadlift (225/155)   [HVY]
Ring Dip   [MU]

15 MIN AMRAP:
29 x HSPU
29 x Burpee to Plate (45/35)
29 x Front Rack Lunge (95/65)   [135/95]
29 x Plate Ground to Overhead (45/35)

3 Rounds:
10 x Squat Clean Thruster (135/95)   [HVY]
50 x Double Under   [100x]