WODS: July 2014

15 x Burpee
60 x Deadlift (135/105)
15 x Burpee
60 x Back Squat (115/75)
15 x Burpee
60 x Push Press (95/65)
15 x Burpee
*Tabata Style - 20 SEC On - 10 SEC Off*
*30 MIN CAP*

6 Rounds:
10 x Toes 2 Bar
20 x Push Up
30 x Double Under

15 MIN AMRAP:
1-2-3-4-5-...
Clean & Jerk (205/135)
Muscle Up
*15 x ABMAT Situp After Each Round*

3 Rounds:
400M Run
21 x KB Swing (24/16kg)
12 x Pull Up

20 x Squat Clean & Jerk (155/105)
Rest 1 MIN
20 x Thruster (155/105)
Rest 1 MIN
20 x Power Clean (155/105)
Rest 1 MIN
40 x Pull Up
Rest 1 MIN
400M Run

12 MIN AMRAP:
1-2-3-4-5-6-...
Overhead Squat (115/75)
Bar Facing Burpee

50 x Box Jump (24/20)
50 x Jumping Pull Up
50 x KB Swing (16/12kg)
50 x Knees to Elbows
50 x Push Press (45/35)
50 x ABMAT Sit Up
50 x Wall Ball (20/14)
50 x Burpee
50 x Double Under
*30 MIN CAP*
*Must Listen to Journey the Entire WOD*

12-9-6
Ring Dip   [MU]
Snatch (155/105)   [185/125]
Box Jump Over (30/24)

10 MIN E30SEC:
1 x Squat Clean Thruster
then
7 Rounds:
5 x Hand Release Push Up   [HSPU]
10 x Deadlift (185/125)
10 x C2B Pull Up
20 x Double Under
*15 MIN CAP*

4 Rounds:
25 x Deadlift (205/135)
400M Run
50 x Double Under

12 MIN AMRAP:
3-6-9-12-15-18-21...
Overhead Squat (95/65)
Toes 2 Bar

21-15-9:
Front Squat (135/95)
Bar Facing Burpee
*6 MIN CAP*
*3 MIN REST*
then
21-15-9:
Ring Dip
KB Swing (24/16kg)
*4 MIN CAP*

1 x Clean & Jerk (155/105)
1 Round of Cindy (5 x Pull Up, 10 x Push Up, 15 x Air Squat)
2 x Clean & Jerk
1 Round of Cindy
3 x Clean & Jerk
1 Round of Cindy
4 x Clean & Jerk
1 Round of Cindy
5 x Clean & Jerk
1 Round of Cindy
6 x Clean & Jerk
1 Round of Cindy
7 x Clean & Jerk
1 Round of Cindy
8 x Clean & Jerk
1 Round of Cindy
9 x Clean & Jerk
1 Round of Cindy
10 x Clean & Jerk
1 Round of Cindy
*20 MIN CAP*

15 MIN AMRAP:
6 x Sumo Deadlift High Pull (135/95)
9 x Box Jump (24/20)
12 x Wall Ball (20/14)

150 x Double Under "Buy In"
then
30-20-10
C2B Pull Up
15-10-5
Squat Clean (185/125)   [225/155]
then
150 x Double Under "Cash Out"

20 MIN AMRAP:
6 x Toes 2 Bar
7 x Push Press (115/75)   [HVY]
8 x HR Push Up

10 MIN EMOM:
5 x Deadlift
then
50-40-30-20-10
Wall Ball (20/14)
Double Under

3 Rounds:
20 x Thruster (95/65)   [135/95]
20 x Box Jump (24/20)   [30/24]
400M Run

E45SEC x 10
1 x Squat Snatch
then
10 MIN AMRAP:
12 x Squat Snatch (75/55)
12 x Burpee Pull Up
*Each Burpee Pull up starts at the hang*

20 x KB Clean & Jerk (24/16kg x 2)
30 x Box Jump (24/20)
20 x Front Squat (2 x KB)
30 x Box Jump (24/20)
20 x KB Clean & Jerk (2 x KB)
*KB C&J touches ground to start each rep*
*20 MIN CAP*

20 x C2B Pull Up Buy In   [10 x MU]
then
21-15-9
Power Clean (135/95)
Push Up   [HSPU]
then
20 x C2B Pull Up Cash Out   [10 x MU]
*11 MIN CAP*

15 MIN AMRAP:
100 x Double Under
20 x Deadlift (225/155)
30 x Toes 2 Bar