WODS: July 2022
21-15-9
KB Swing?32/24kg)
Burpee Stick Jump OVER (24/20")
*10 minute CAP *
28 July Wod:18 minute amrap:
200m run
9 x overhead squat (135/95)
60 x double under
4 rounds for time:
15 x V - up
14 x pull up
13 x box jump over (24/20)
11 x thruster (95/65)
*15 minute cap*
"Baylors bday wod"2 rounds:
4o/32 x Cal row
30 x Hang Clean (115/85)
20 x Bar facing burpee
* rest 1:1*
*5 MIN CAP PER ROUND*
25 July Wod:
6 rounds:
15 x toes to bar
12 x deadlift (225/155)
9 x handstand push up [strict]
*14 minute cap*
22 July WoD:
12 MINUTE AMRAP:
10 x Ring Dip
8 x Box Step OVER (24/20) (50/35)
10 x V- Up
E4MOM X 5
15/12 × Cal Bike sprint
15 x Pull Up [c2B]
15x DB Snatch (50/35)
* Post score each round*
3 Rounds for time:
200M Run
21× Deadlift (225/155)
21 x Box Jump OVER (24/20)
* 13 minute CAP
19 July Wod
AMRAP 5
30x Wall Ball (20/14) 10'
100x Double Under
INTO:
AMRAP 5
30 x Handstand PusH Up
100 x Double Under
15 July Wod:
12 minute amrap
30/24 x cal echo bike
30 x wall ball (20/14)
30 x V-up
For Time:
800M Run
30x Burpee Box Jump Over (24/20)
30 × Pull Up
30 x Toes to bar
600m Run
25 x Burpee Box Jump Over
25 x Pull Up
25 x toes to bar
400m run
20 x burpee box jump over
20 x pull up
20 × Toes to Bar
200m Run
15 × Burpee Box Jump over
15 × Pull up
15 × Toes to bar
*23 minute CAP*
13 July Wod:
3 Rounds For Time:
100 x Double UNDER
21 x Backsquat (135/95)
21 x Kettlebell Swing (24/16kg)
** 12 minute CAP **
For time:
5x Ring Muscle Up
10× DB Snatch
4× Ring Muside Up
10x DB Snatch
3 × Ring Musde Up
10 x DB Snatch
2x Ring Muscle Up
10 X DB Snatch
1X Ring Muse Up
10x DB Snatch
* 7 MIN CAP*
Faiths bday wod!
10 rounds for time:
7 x deadlift (115/85)
3 x bar facing burpee
6 x hang clean
3 x bar facing burpee
5 x shoulder to overhead
3 x bar facing burpee
*15 minute cap*
10min Amrap:
5x Burpee
25' Lunge (50/35)
5x Burpee
25' FR Lunge (50/35)
5x Burpee
25' OH lunge (50/35)
* 5' = 1 rep*
7 July Wod:
for time:
40/32 × CAL Row
35 x WALL BALL (20/14)
30 x Ring Row
25 × Box Jump OVER (30/24 ")
30 × RING RoW
35 x Wall Ball
40/32 × CAL ROW
15 minute cap
20 Minute EMOM
3 x Deadlift
6 x toes to bar
(post load used throughout)
12 minute amrap:
7 x clean (95/65)
10 x front squats
7 x jerk
E4 min 10 x bar muscle up
*starts w/ bmu*
"Whitten"5 rounds
22 x kettlebell swing (32/24kg)
22 x box jump (24/20")
400m run
22 x burpee
22 x wall ball (20/14)
10 minute AMRAP:
20-40-60-80-100.....
Double Under
25' HS walk after each set
* Sub 14 x Shoulder touch for hs walk
