WODS: August 2022

Justin Hollands Bday wod:
E3 min X 5 rounds
2:00 to Do:
 15/12 X CAL Echo Bike
15 × Toes to Ber
AMRAP: Squat Snatch
men: 135/155/185/205/225
women: 95/105/125/135/155

“Tron”
For time:
30 x clean and jerk (225/155)
30 x snatch (185/125)
30 x ring muscle up
*25 minute cap*

5 Rounds, NEW Round E3min.
6X CLEAN (115/85)
6x jerk (115/85)
6 x Bar facing Burpee
3× Clean
3x Jerk
3x Bar facing Burpee

post time for each round*

10 minutes to do:
1000/850m Row
THEN
AMRAP:
Burpee Ring Musele Up
Rx
*10 minute CAP *
* 2 Scores - Row time and reps

Chris canadays bday wod
for time:
400m run

10 x bear complex (95/65)

20 x pull-up 

30 x push up [hspu]

400m run

8 x bear complex

16 x pull up

24 x push up

400m run

6 x bear complex

12 x pull up

18 x push up

400m

4 x bear complex

8 x pull up

12 x push up

400m 

2 x bear complex

4 x pull up

8 x push up 

*22 minute cap*

10 minute AMRAP
9 x Ring DiP [strict]
9 × DEAD LIFT (2x 32/24kg)
100' FARMER CARRY (2x 32/24kg)
*5 x burpee penalty for breaking anything*

12 minute AMRAP:
5x Hang Snatch (95/65)
6 x bar Facing Burpee
7 × Toes to bar 

19 august Wod:
10 minute amrap:
5 x Strict pull up
5 x Strict dip
10 x V-Up

"FRANTASY LAND"
21-15 - 9
Thruster (95/45)
Pull Up
15 - 12 - 9
Thruster (115/75)
Chest to Bar
12-9-6
Thruster (135/95)
Bar Muscle Up
*22 MIN CAP*

16 Aug WoD:
E5 minutes × 4 rouNDS:
3:00
to:
Run
400m
MAX CAL Row with time remaining
REST 2:00*
Score = Total CAL Rowed.

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

then:
6 min to est. 1rm clean and jerk

3 Rounds For Time:
9 x Clean n Jerk
15 X Bar facing Burpee
6 x Clean n Jerk

*Rest 1:1*

*15 minute cap

11 august Wod: Faride’s bday wod!!
15 minute amrap:
3-6-9-12-15…
Strict hspu

After each set:
10 x DB snatch (50/35)
10 x pistol (alt)
27 x double under (must be unbroken or start over)

18 minute cap

*24 minute CAP*

8 Aug Wod:
“Jackie” [jackie pro]
1000m row
50 x thruster (45) [95/65]
30 x pull up [bar muscle up]

10 minute cap

For time:
100/80 x CAL ROW
200 x Air Squat
100/80 x CAL Echo Bike
*Teams of 2, Split Reps*
*20 MINUTE CAP*

3 august Wod:
30-20-10
DB snatch (50/35)
Box Jump Over (24/20”)
V-Ups
*10 minute cap*

5 Rounds For Time:
9x Hang Clean n Jerk (95/65)
9x Bar Muscle Up
* 14 minute Cap*

1 august Wod
10 minute amrap:
21 x pull-up [c2b]
15 x deadlift (225/155)
9 x strict handstand push-up