WODS: July 2016

10 MIN AMRAP:

8 x Front Rack Lunge (155/105)

7 x Front Squat (155/105)

6 x Strict HSPU

 

18-15-12-9-6-3

Toes 2 Bar

Bar Facing Burpee

Power Clean (115/75)   [135/95]

*15 MIN CAP*

5 Rounds

6 x Squat Snatch (135/95)   [165/105]   {75/45}

50 x Double Under

*12 MIN CAP*

 

"Angie"

100 x Pull Up

100 x Push Up

100 x Sit Up

100 x Air Squat

*21 MIN CAP*

Last Done 6 JULY 2015

12 MIN AMRAP:

1-2-3-4-5-6-7-8-...

Deadlift (225/155)   [315/205]

After Each Set

6 x Box Jump Over (24/20)

9 x Wall Ball (20/14#) to (12/10ft)

8 Rounds:

10 x Power Clean (115/75)

10 x Ring Dip

*12 MIN CAP*

5 Rounds:

50ft Handstand Walk [100ft]

10 x Overhead Squat (2 x KB 24/16kg)

*15 MIN CAP*

*Scale OHS w/ 5/2.5# Plates Overhead*

*Scale HS Walk with 100ft Straight Leg Bear Crawl*

18 MIN AMRAP:

3-6-9-12-15-18-21-24...

C2B Pull Up

*15 x Wall Ball & 30 x Double Under After Each Set*

21-15-9

Front Squat (155/105)   [185/125]

Box Jump (30/24)

*9 MIN CAP*

10 MIN AMRAP:

100 x Push Press (75/55)

75 x Sumo Deadlift High Pull (75/55)

AMRAP Muscle Up

*Sub 1 x C2B & 1 Ring Dip Per MU*

12 MIN AMRAP:

12 x Front Rack Lunge (135/95)  {95/65}

6 x Push Jerk (135/95)  {95/65}

5/3 x Bar Muscle Up   {C2B}

*Sub Ring Dips for Muscle Ups*

10 MIN AMRAP:

3 x Snatch (155/105)   {95/65}

9 x Toes 2 Bar

3 Rounds, 1 Min At Each Station

Hang Clean & Jerk (155/105)

Wall Ball (20/14)

Bar Facing Burpee

1 MIN Rest

Score is Total Reps

21-15-9

Overhead Squat (135/95)

Chest 2 Bar Pull Up

8 Rounds:

5 x Sumo Deadlift (275/185)

6 x Box Jump Over (24/20)

30 x Double Under

*14 MIN CAP*

*Must Clear Box*

10 MIN:

1 Mile Run 'Buy In'

then, with remaining time,

AMRAP:

8 x Overhead Squat (95/65)   [135/95]

4 x Muscle Up

*Sub 1 x C2B for MU*

*Scale Run to finish < 7 Min*

12 MIN AMRAP:

50 x Double Under

12 x Deadlift (155/105)

8 x Strict HSPU      [45/25# Deficit]

 

21-18-15-12-9-6-3

Toes 2 Bar

Wall Ball (20/14)

Box Jump (24/20)

Snatch (96/65)   {65/45}

*19 MIN CAP*

 

30 x Squat Clean Thruster (135/95)

*5 x Burpee Every Minute On The Minute*

*10 MIN CAP*

*9AM CLASS ONLY*

Teams of 2
13 x Muscle Up 'Buy In'
then
7 Rounds:
4 x Power Clean (155/105)   [225/135]
17 x Wall Ball (20/14)
then
76 x Burpee 'Cash Out'
*Sub 1 x C2b & 1 x Ring Dip Per Muscle Up*

30-20-10

Wall Ball (20/14)

Bar Facing Burpee

Toes 2 Bar

HSPU   [Strict]

Box Jump (30/24)   [40/30]

Overhead Squat (115/75)   [155/105]

*21 MIN CAP*