WODS: July 2017
Monday, July 31 2017
Wanda's B-Day WOD
15 MIN EMOM:Squat Clean & Split Jerk
*Use Same Weight Throughout*
Then
2 Rounds:
30 x C2B Pull Up
30 x Wall Ball (20/14)
30 x Box Jump (24/20)
*5 MIN CAP*
Friday, July 28 2017
Stringer
9-7-5Overhead Squat (135/95) {95/65}
Bar Muscle Up {C2B}
*9 MIN CAP*
*Sub 2 x C2B for MU*
Thursday, July 27 2017
Lewis's B-Day WOD ( The Seven )
The Seven7 Rounds:
7 x HSPU
7 x Thruster (135/95)
7 x Knees to Elbows
7 x Deadlift (245/165)
7 x Burpee
7 x KB Swing (32/24kg)
7 x Pull Up
*40 MIN CAP*
*This is Lewis's Fault*
Wednesday, July 26 2017
Dan's B-Day WOD
10 Rounds:3 x Deadlift
3 x Clean
3 x Jerk
*12 MIN CAP*
Rx: (185/125)
Master's Rx: (135/95)
Tuesday, July 25 2017
Hei Hei
3 Rounds:15 x Box Facing Burpee Box Jump Over (30/24)
30 x Wall Ball (20/14) 10ft
15 x Toes 2 Bar
*Rest 2 MIN*
*16 MIN CAP*
Monday, July 24 2017
Elizabeth
'Elizabeth'Saturday, July 22 2017
Saturday Morning WOD
Friday, July 21 2017
Dunkirk
5 MIN AMRAP:
9 x Wall Ball (20/14)
6 x Snatch (115/75)
1 MIN REST
5 MIN AMRAP:
20 x Double Under
4 x Pull Up
3 x C2B Pull Up
2 x Bar Muscle Up
*Scale pull-up bar muscle up complex down to 5 jumping pull ups to 3 jumping c2b no bands, there's no time.
*Post score for each*
Thursday, July 20 2017
Meredith's B-Day WOD
2 Mile Run
Then:
5 Rounds:
20 x Deadlift (95/65) {65/45}
20 x Box Jump (24/20) {20}
*30 MIN CAP*
*Post time for Run & Overall Score*
Wednesday, July 19 2017
El-ahrairah
60 x Toes 2 Bar60 x Front Squat 2 x KB (24/16kg)
60 x Box Facing Burpee Box Jump Over (24/20)
*16 MIN CAP*
*KB Handles Must Touch*
Tuesday, July 18 2017
Dragonstone
9-7-5
Clean and Jerk (185/125) [225/155]
Muscle up
Sub 2x c2b and 2x ring dip for mu
*9 min cap*
Monday, July 17 2017
Nancy
5 Rounds:400m Run
15 x Overhead Squat (95/65)
Saturday, July 15 2017
Saturday Morning WOD
Friday, July 14 2017
Bigwig
21-18-15-12-9-6-3Deadlift (185/125)
Jumping Air Squat
Ring Dip
*12 MIN CAP*
*Pick loading to go unbroken on all deadlifts and ring dips*
Thursday, July 13 2017
Fiver
3 Rounds::
400M Run
15 x Hang Squat Clean (115/75)
*10 x Burpee Penalty Each Time You Drop The Bar*
*14 MIN CAP*
400M Run
15 x Hang Squat Clean (115/75)
*10 x Burpee Penalty Each Time You Drop The Bar*
*14 MIN CAP*
Wednesday, July 12 2017
Hazel
18 MIN AMRAP:12 x Chest 2 Bar Pull Up
18 x Wall Ball (20/14) to 12/11ft
36 x Double Under
Tuesday, July 11 2017
Tedder
10 Rounds:3 x Thruster (155/105)
7 x Toes 2 Bar
*8 x KB Swing EMOM (32/24kg)*
*9 MIN CAP*
Monday, July 10 2017
Vulture
50 x Box Facing Burpee Box Jump Over (24/20)30 x Snatch (95/65)
15/10 x Bar Muscle Up
*11 MIN CAP*
Saturday, July 8 2017
Saturday Morning WOD
Friday, July 7 2017
Spiderman: Homecoming
12 MIN AMRAP:12 x Handstand Push Up [Strict]
9 x Toes 2 Bar
6 x Snatch (135/95)
Thursday, July 6 2017
Valar Dohaeris
1 MIN on 1 MIN off x 10 Rounds:7 x Deadlift (185/125) {115/75}
AMRAP Bar Facing Burpee
*Score is lowest # of burpees completed in any round*
Wednesday, July 5 2017
Valar Morghulis
21-15-9Overhead Squat (135/95) {95/65}
C2B Pull Up
*7 MIN CAP*
OHS Should be unbroken!
Tuesday, July 4 2017
Whitten
'Whitten'5 Rounds:
22 x KB Swing (32/24kg)
22 x Box Jump (24/20)
400M Run
22 x Burpee
22 x Wall Ball (20/14)
Monday, July 3 2017
Bear Complex
30 MIN EMOM1 x Bear Complex (205/135) [225/155] {135/95}
*Post Weight Used and Completed Reps*
