WODS: July 2017

CALENDAR VIEW
Monday, July 31 2017
Wanda's B-Day WOD
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
Stringer 9-7-5
Overhead 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 )
Lewis's B-Day WOD ( The Seven ) The Seven
7 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
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
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 'Elizabeth'
21-15-9
Squat Clean (135/95)
Ring Dip
Last Done 22 AUG 2017
Friday, July 21 2017
Dunkirk
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
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
El-ahrairah 60 x Toes 2 Bar
60 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
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
Nancy 5 Rounds:
400m Run
15 x Overhead Squat (95/65)
Friday, July 14 2017
Bigwig
Bigwig 21-18-15-12-9-6-3
Deadlift (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*
Wednesday, July 12 2017
Hazel
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
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
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*
Friday, July 7 2017
Spiderman: Homecoming
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
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
Valar Morghulis 21-15-9
Overhead Squat (135/95)   {95/65}
C2B Pull Up
*7 MIN CAP*
OHS Should be unbroken!
Tuesday, July 4 2017
Whitten
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
Bear Complex 30 MIN EMOM
1 x Bear Complex (205/135)   [225/155]   {135/95}
*Post Weight Used and Completed Reps*

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