WODS: July 2014

CALENDAR VIEW
Thursday, July 31 2014
Wanda's B-Day WOD
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*
Wednesday, July 30 2014
Dancing Peyton
6 Rounds:
10 x Toes 2 Bar
20 x Push Up
30 x Double Under
Tuesday, July 29 2014
Fourpeat
15 MIN AMRAP:
1-2-3-4-5-...
Clean & Jerk (205/135)
Muscle Up
*15 x ABMAT Situp After Each Round*
Monday, July 28 2014
Helen
3 Rounds:
400M Run
21 x KB Swing (24/16kg)
12 x Pull Up
Friday, July 25 2014
Balrog
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
Thursday, July 24 2014
The Watcher in the Water
12 MIN AMRAP:
1-2-3-4-5-6-...
Overhead Squat (115/75)
Bar Facing Burpee
Wednesday, July 23 2014
Lewis' B-Day WOD
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*
Tuesday, July 22 2014
Scrivenshaft's
12-9-6
Ring Dip   [MU]
Snatch (155/105)   [185/125]
Box Jump Over (30/24)
Monday, July 21 2014
Gladrag's
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*
Thursday, July 17 2014
Zonko's
4 Rounds:
25 x Deadlift (205/135)
400M Run
50 x Double Under
Thursday, July 17 2014
Ollivander's
12 MIN AMRAP:
3-6-9-12-15-18-21...
Overhead Squat (95/65)
Toes 2 Bar
Wednesday, July 16 2014
Honeydukes
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*
Tuesday, July 15 2014
Cindy + Clean + Jerk
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*
Monday, July 14 2014
Tactile
15 MIN AMRAP:
6 x Sumo Deadlift High Pull (135/95)
9 x Box Jump (24/20)
12 x Wall Ball (20/14)
Friday, July 11 2014
Locke's B-Day WOD
Locke's B-Day WOD 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"
Thursday, July 10 2014
Borgin & Burkes
Borgin & Burkes 20 MIN AMRAP:
6 x Toes 2 Bar
7 x Push Press (115/75)   [HVY]
8 x HR Push Up
Wednesday, July 9 2014
Flourish & Blotts
Flourish & Blotts 10 MIN EMOM:
5 x Deadlift
then
50-40-30-20-10
Wall Ball (20/14)
Double Under
Tuesday, July 8 2014
Threeve
3 Rounds:
20 x Thruster (95/65)   [135/95]
20 x Box Jump (24/20)   [30/24]
400M Run
Monday, July 7 2014
Maddy's B-Day WOD
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*
Thursday, July 3 2014
Tim Howard
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*
Wednesday, July 2 2014
Luke Tomlinson's B-Day WOD
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*
Tuesday, July 1 2014
Salvador
15 MIN AMRAP:
100 x Double Under
20 x Deadlift (225/155)
30 x Toes 2 Bar

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