WODS: August 2021
Justin’s bday wod
1000/800m row
5 rounds
3 x squat snatch (95/65) [5x 155/105]
3 x ring muscle up [5x]
1000/800m row
5 rounds
3 x ring muscle up [5x]
3 x squat snatch [5x]
30 aug Wod:
For time:
6 rounds
3 x power clean (185/125)
5 x front squat (185/125)
7 x jerk (185/125)
9 x chest to bar pull up
*14 min cap*
12 minute amrap:40 x double under
6 x front squat (155/105)
6 x bar facing burpee
"Tron"for time:
30 x clean and jerk (225/155)
30 x snatch (185/125)
30 x ring muscle up
*30 minute cap*
3 rounds for time:
40 x sit-up [50x ghd]
400m run
20 x deadlift (225/155) [275/185]
*17 min cap*
For time:50/40 x cal echo/asslt bike
40 x wall ball (20/14) [30/20] 10/9'
30 x toes to bar
20 x bar muscle up
30 x toes to bar
40 x wall ball
50/40 x cal row
*18 min cap*
23 aug Wod:
10 minute amrap
3-6-9-12-15-18…
Overhead squat (95/65) [115/85]
Chest to bar pull up
Bar facing burpee
"HELLen"
3 rounds for time:
800m run
42 x kettlebell swing (24/16kg)
24 x pull up
*19 min cap*
10 minute amrap:
5 x bar facing burpee
4 x clean (115/85) [155/105]
5 x toes to bar
Frantasy Land"21-15-9:
Thruster (95/65)
Pull Up
15-12-9:
Thruster (115/75)
Chest 2 Bar Pull Up
12-9-6:
Thruster (135/95)
Bar Muscle Up
*22 MIN CAP*
*Scale Down to Ring Row/Pull Up/C2B*
12 minute running clock1 mile run "buy in"
w/ time remaining amrap:
10 x box jump over (30/24")
20 x air squat
30 x lunge
"Diansanity"
21-15-9
Deadlift (225/155)
Handstand push up
15-12-9
Deadlift (275/185)
Strict handstand push up
9-6-3
Deadlift (315/205)
Strict deficit hspu (45/25# plate)
*17 minute cap*
Brooke and Delaney’s see you later wod:
50 x wall ball (20/14) 10’
40 x deadlift (155/105)
30 x chest to bar pull up
20 x burpee box jump over (30/24”)
30 x chest to bar pull up
40 x deadlift
50 x wall ball
*16 min cap*
Allison’s bday wod!
5 rounds
30 x sit-up [ghd]
20 x toes to bar
15 x bar facing burpee
10 x overhead squat (115/85)
*20 minute cap*
For time:400m run
9 x bar muscle up
9 x wall walk
800m run
18 x bar muscle up
18 x wall walk
400m run
9 x bar muscle up
9 x wall walk
Faride’s bday wod!
16 minute amrap:
8 x hang clean (155/105)
10 x hspu [strict]
*95 x double under every 4 minutes*
5 rounds20 x box jump over (24/20")
15 x toes to bar
20 x Dumbell Snatch (50/35)
*15 min cap*
6 August wod
15 min amrap:
3-6-9-12
toes to bar
overhead squat (115/85)
*30 x double under after each set
15-18-21-24….
Toes to bar
Overhead squat (115/85)
*60 x double under after each set
5 August Wod:20 minute running clock
2000/1600m row
1 mile run
max handstand walk distance with time remaining.
*scale w/ bear crawl*
For time:
100 x wall ball (20/14) 10/9' [30/20]
50 x deadlift (185/125) [225/155]
25 x bar muscle up
*12 minute cap*
For time:
10-9-8-7-6-5-4-3-2-1
thruster (135/95) [185/125]
wall walks
Lindsay Rogers bday wod!15 min emom
1 x squat snatch
then
10 rounds
6 x hang clean and jerk (2x 24/16kg) (32/24kg)
6 x box jump over (30/24)
