WODS: July 2018
Tuesday, July 31 2018
Wanda's B-Day WOD (& Harry Potter's)
64 x Toes 2 Bar16 x Deadlift (225/155)
64 x Wall Ball (20/14) to 11/10'
16 x Deadlift (225/155)
64 x Pull Up
16 x Deadlift (225/155)
64 x Bar Facing Burpee
16 x Deadlift (225/155)
*19 MIN CAP*
Monday, July 30 2018
IMF
30 x Squat Clean Thruster (155/105)
Saturday, July 28 2018
Saturday Morning WOD
Friday, July 27 2018
Baby John Davis
20 MIN EMOM:1 x Squat Snatch
Then
9-7-5
Ring Muscle Up
*50ft Overhead Lunge After Each Set (2 x 24/16kg)*
*25ft Right Arm Overhead, Left Arm in Front Rack*
*25ft Left Arm Overhead, Right Arm in Front Rack*
*11 MIN CAP*
Thursday, July 26 2018
M:I Fallout
21-18-15-12-9-6-3Thruster (95/65)
Toes 2 Bar
*12 MIN CAP*
Wednesday, July 25 2018
Red Devils
3 Rounds:30 x Deadlift
400m Run
50ft Handstand Walk [100ft]
*15 MIN CAP*
*Scale From Light to Heavy*
*Scale Handstand Walk with 3 trips around box HS Walk or 30 x Shoulder Touch*
Men's Rx: 135/225/275
Women's Rx: 95/155/185
Tuesday, July 24 2018
Annie
5-5-5-5-5Push Press
Then
"Annie"
50-40-30-20-10
Double Under
AbMat Sit Up
*Feet Can Be Anchored*
Monday, July 23 2018
The Wasp
3 Rounds:2 MIN Max Bar Facing Burpees
1 MIN Rest
2 MIN Max Pull Ups
1 MIN Rest
2 MIN Max Squat Cleans (135/95)
1 MIN Rest
*Post Reps for each round and total reps*
Saturday, July 21 2018
Saturday Morning WOD
Friday, July 20 2018
Quantum Realm
21-18-15-12-9-6-3Push Press (95/65)
Box Jump Over (24/20)
*10 MIN CAP*
Thursday, July 19 2018
Haysian Smelt
800m Run100 x Deadlift (135/95)
100 x Wall Ball (20/14) to 11/10ft
*13 MIN CAP*
Wednesday, July 18 2018
Voyd
9-6-3Front Squat
*3 x Muscle Up After Each Set*
Men's Rx: 95/135/185/225/245
Women's Rx: 65/95/125/155/165
*Weight Goes Up After Each 9-6-3 Set Completed*
*12 MIN CAP*
Tuesday, July 17 2018
Screenslaver
15 MIN AMRAP:12 x Bar Facing Burpee
10 x Overhead Squat
8 x Toes 2 Bar
6 x Clean & Jerk
Rx: (135/95)
Monday, July 16 2018
DevTech
Deadlift1-1-1-1-1-1-1-1-1-1 (10x)
Then
7 MIN AMRAP:
1-2-3-4-5-6-...
Strict Pull Up [Strict Muscle Up]
10 x Pistol After Each Set
Friday, July 13 2018
Skyscraper
Run 1 Mile*Rest 90 Seconds*
Run 1200m
*Rest 60 Seconds*
Run 800m
*Rest 30 Seconds*
Run 400m
*25 MIN CAP*
Thursday, July 12 2018
TAYF
15 MIN EMOM:1 x Power Snatch
*Build to Heavy!*
Then
3 Rounds:
10 x Deadlift (275/185)
50 x Double Under
*5 MIN CAP*
Wednesday, July 11 2018
Behemoth
Tuesday, July 10 2018
Big Haircut
Deadlift3-3-3-3-3-3-3
Then
21-15-9
Toes 2 Bar
Overhead Squat (115/75)
*7 MIN CAP*
Monday, July 9 2018
Big Tuna
10-9-8-7-6-5-4-3-2-1Clean & Jerk (155/105)
*1 Round of Cindy After Each Set (5 Pull Up, 10 Push Up, 15 Air Squat)*
*17 MIN CAP*
Friday, July 6 2018
BB20
Death by Handstand WalkStart with 10ft, Add 10ft each minute until you cannot complete
*10 MIN CAP*
*Scale with Box Handstand Walk*
Then
18-15-12-9-6-3
Handstand Push Up
Goblet Squat (24/16kg)
Box Jump (24/20)
*10 MIN CAP*
Thursday, July 5 2018
Lumos
15 MIN EMOM:1 x Squat Clean
Build to a heavy single rep. Post heaviest load used.
Then
150 x Double Under
9 x Squat Clean
100 x Double Under
7 x Squat Clean
50 x Double Under
5 x Squat Clean
Rx: 70% of Best Squat Clean
*7 MIN CAP*
Wednesday, July 4 2018
Bull
2 Rounds:200 x Double Under
50 x Overhead Squat (135/95)
50 x Pull Up
1 Mile Run
Tuesday, July 3 2018
Tellis' B-Day WOD
7 MIN AMRAP:200m Run
7 x Burpee Box Jump Over (24/20)
30 x Double Under
Rest 2 MIN
21-15-9
C2B Pull Up
Deadlift (225/155)
*7 MIN CAP*
Rest 2 MIN
30 x Muscle Up
*7 MIN CAP*
Monday, July 2 2018
Banzai Drop
12 MIN AMRAP:
10 x Burpee
15 x Air Squat
10 x Hang Cleans
Men: 95/115/135/155/185/205/225/2235
Women: 65/75/95/105/125/135/155/165
