WODS: July 2019

800m Run
30 x Burpee Box Jump Over (24/20)
20 x Snatch (135/95)   [165/115]
400m Run
20 x Burpee Box Jump Over (24/20)
10 x Snatch (135/95)   [165/115]
200m Run
10 x Burpee Box Jump Over (24/20)
5 x Snatch (135/95)   [165/115]
*17 MIN CAP*

*Disclaimer: Wanda would like you to know she did NOT choose this workout*

3 Rounds:
30 x Abmat Sit Up (PVC)
40 x Hand Release Push Up
50 x Walking Lunge
*13 MIN CAP*

10 Rounds:
3 x Deadlift
3 x Hang Clean
3 x Front Squat
200m Farmers Carry (2 x 32/24kg Kettlebell)
Rx: (135/95)   [185/125]
*30 MIN CAP*

1-2-3-4-5-4-3-2-1
Burpee Ring Muscle Up
10 x Air Squat After Each Set   [20x]
*10 MIN CAP*

15 MIN to Establish "Heavy Single"
Thruster

Then

3 Rounds:
9 x Thruster (70%)
80 x Double Under
*7 MIN CAP*

50 x Push Up
400m Run (20/14)
50 x Box Jump (24/20)
400m Run (20/14)
50 x Toes 2 Bar
400m Run (20/14)
50 x Lunge (32/24kg)
400m Run (20/14)
*19 MIN CAP*

5 Rounds:
7 x Deadlift
7 x Hang Clean
7 x Thruster
7 x Push Jerk
7 x Back Squat
14 x Bar Facing Burpee
Rx (95/65)
*15 MIN CAP*

12 MIN AMRAP:
14 x Hang KB Snatch (24/16kg)
14 x Chest 2 Bar Pull Up
14 x Goblet Squat (24/16kg)

40 x Front Squat (75/55)
30 x Hand Release Push Up   [HSPU]
200m Run
30 x Front Squat (135/95)
30 x Hand Release Push Up   [HSPU]
400m Run
20 x Front Squat (185/125)
30 x Hand Release Push Up   [HSPU]
600m Run
*21 MIN CAP*

9 Rounds:
7 x Power Clean (95/65)
5 x Burpee Pull Up
7 x Toes 2 Bar
*12 MIN CAP*

15 MIN to Establish
1 x Split Jerk Max

Then

15 MIN AMRAP:
3 x Split Jerk (75%)
12 x Jumping Air Squat   [Pistol]

3 Rounds:
9 x Bar Muscle Up
6 x Squat Clean Thruster (135/95)
*12 MIN CAP*

15 MIN AMRAP
50 x Deadlift (155/105)   [185/125]
50 x Burpee Box Jump Over (24/20)
50 x Front Rack Lunge (2 x 24/16kg KB)
800m Run   [50/35 x Cal Bike]

40 x Wall Ball (20/14)

40 x Pull Up

40 x Sumo Deadlift High Pull (24/16kg)

40 x Push Up      [HSPU]

40 x KB Swing (24/16kg)

40 x Toes 2 Bar

40 x Ring Dip

40 x Box Step Over (24/16kg)

4 x 400m Run
*Rest 2:00 after each*
*16 MIN CAP*

Rest 5 MIN

15 x Burpee Box Jump Over (24/20)
30 x Thruster (75/55)
15 x Burpee Box Jump Over (24/20)
*5 MIN CAP*

*Post 400m Times and WOD Time*

15 Minutes to establish
1RM Hang Power Clean

Then

15 MIN AMRAP:
5 x Hang Clean (80% of 1RM)
5 x Front Squat
1 x Rope Climb   [Legless]

*Sub 5 x Chin Up for Rope Climb*

3 Rounds:
12 x Strict Pull Up
25 x Sit Up (PVC)
*6 MIN CAP*

*3 MIN REST*

10 x Squat Clean (135/95)
15 x Box Jump Over (24/20)
20 x Handstand Push Up   [Strict]
15 x Box Jump Over (24/20)
10 x Squat Clean (135/95)
*6 MIN CAP*

10 MIN AMRAP:
15 x Deadlift (155/105)
10 x Bar Facing Burpee
15 x Toes 2 Bar

15 Minutes to establish
1 Rep Max Squat Snatch

Then

15 MIN AMRAP:
1 x Squat Snatch (85%)
3 x Strict HSPU   [Strict Deficit]

*9am Class Only*

5 Rounds:
10 x Deadlift (225/155)
20 x Jumping Air Squat
*7 MIN CAP*

3 Rounds:
20 x Alternating KB Snatch (24/16kg)   [15 x Double DB 50/35]
400M Run
40' Handstand Walk
*10 MIN CAP*

15 MIN to Establish:
Heavy Squat Clean

Then

15 MIN AMRAP:
3 x Ring Muscle Up
1 x Squat Clean (85% of Heavy Single)

(Sub C2B & Ring Dip)