WODS: July 2021

For time
600m run
2 rounds
15 x thruster (75/55) [95/65]
15 x toes to bar
400m run
2 rounds
15 x thruster
15 x toes to bar
600m run
*18 min cap*

28 July Wod:
12 minute amrap
3 x handstand push up [strict]
6 x deadlift (225/155) [275/185]
9 x abmat sit-up (pvc)

Kim’s bday

32 x box jump over (24/20) 

32 x Tokyo toes to bar

32 x gold push-up 

32 x jumping air squat

32 x kb swing (24/16kg)

32 x pull up

32 x sumo dL high pull (24/16kg)

32 x shoulder to overhead (24/16kg) 16R16L

16 minute cap

"Bye Bye Bye Melanie Wod”
98 degrees double under
10 x it’s gonna be muscle up
20 x nick carter clean (115/85)
30 x I want it that way wall ball (20/14)
40 x larger than life lunges (24/16kg)
50 x quit playing games with my bar facing burpees
40 x larger than life lunges (24/16kg)
30 x I want it that way wall ball (20/14)
10 x it’s gonna be muscle up
98 degrees double unders
21 minute cap

for time:
50 x wall ball (20/14) 10/9’
10 x snatch (115/85)
50 x handstand push up
10 x snatch
50/40 x cal row/cal bike
10 x snatch

19 July Wod:
10 rounds:
3 x clean and jerk (185/125)
3 x ring muscle up
*14 min cap*

Every 3 minutes x 4 rounds:
100 x double under
21 x overhead squat (95/65) [135/95]

*must go unbroken on overhead squats*

*if you don't make it rest til next round and try again

3 rounds:
400m run
*rest 1 minute*

then:
21-15-9
push press (95/65) [115/85]

deadlift (95/65) [115/85]

*15 minute cap*

7 July Wod:
30 x ring muscle ups
60 x thruster (95/65)
90 x toes to bar 
*14 min cap*
*partition as needed*

[RX+ = unpartitioned]

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Every 9 minutes x 2 rounds
400m run
30 x overhead squat (95/65) [135/95]
800m run
*5 x burpees every time you break overhead squats*
18 minute cap

For time:
40-30-20-10
pull up [c2b]

10-10-10-10
clean and jerk (155/105) [205/135]

10-20-30-40
handstand push-up