WODS: June 2023

3:00 x 5 rounds
2:00 to do:
15/12 x cal row
12 x toes to bar
9 x kb swing (32/24kg)
max cal echo bike with time remaining 
*score is total cals*

 

 

10 minute amrap:
2 x clean (185/125)
2 x front squat (185/125)
2 x jerk (185/125)
30 x cross over

10 rounds for time:
200m run
8 x deadlift (225/155)
1 x rope climb [legless]

3 rounds
400m run
10 x ring muscle up 
500/425m row
*15 minute cap*

10 Rounds:
5 x Bar Facing Burpee
3 x Pull Up   [C2B]
1 x Deadlift
10 Rounds:
5 x Bar Facing Burpee
3 x Pull Up   [C2B]
1 x Clean
10 Rounds:
5 x Bar Facing Burpee
3 x Pull Up   [C2B]
1 x Snatch
*25 MIN CAP*

*choose load for each lift*

4 x 3:00 rounds
30/24 x cal echo bike
20 x air squat
amrap w/ time remaining:
DB snatch (50/35)
*rest 1:00*

*score is total reps of db snatch*

For TIme:
10-9-8-7-6-5-4-3-2-1
Pull Up [Strict Pull Up]
*50' walking lunge after each set [2x50/35 front rack]
*12 minute cap*

Every 90 seconds x 8 rounds
5 x clean (115/85)
3 x bar facing burpee
5 x shoulder to overhead (115/85)
3 x bar facing burpee
5 x thruster (115/85)
3 x bar facing burpee

*if you miss a round, rest til next 90 sec mark and start back up*

12 minute amrap:
25/50/75/100/125/150'...
Handstand walk
*row 20/16 x cal after each walk*

for time:
3 rounds for time:
600m run
15 x deadlift (275/185)
*13 minute cap*

For time:
21-15-9
Box step over (24/20) (2x24/16kg)
DB snatch (50/35)
7 minute cap

13 June Wod:
10 minute Emom:
5 x toes to bar
3 x clean and jerk (155/105)
5 x bar facing burpee
*if you miss a round, keep working til complete and pickup at the next minute*

12 June Wod:
15 minute amrap 
30/24 x cal row
20 x chest to bar pull up
15 x thruster (95/65)
10 x wall walk
15 x thruster
20 x chest to bar pull up
30/24 x cal echo bike

9 June Wod:
katherines bday wod
For time:
15 x clean (115/85)
10 x wall ball (20/14) 10/9'
12 x clean
20 x wall ball
9 x clean 
30 x wall ball
6 x clean
40 x wall ball
3 x clean 
50 x wall ball
*10 minute cap*

7 June wod:
10 minute amrap:
7/5 x cal echo bike
3 x wall walk
1 x rope climb 

7 June Wod:
21-18-15-12-9-6-3
Sumo deadlift high pull (95/65)
Handstand push up
Toes to bar 
*15 minute cap*

6 June Wod:
3 rounds:
800m run
30 x kb swing (32/24kg)
*16 minute cap*

5 June Wod:
12 minute amrap
3 x clean (165/115)
3 x front squat (165/115)
3 x shoulder to overhead (165/115)
9 x bar facing burpee

Talk Star Wars during the warmup then do:
 
For time:
50/40 x cal row
40 x hang DB snatch (50/35)
30 x pull up
40/32 x cal row 
30 x hang db snatch 
20 x chest to bar
30/24 x cal row 
20 x hang db snatch 
10 x bar muscle up 
20/16 x cal row 
10 x hang db snatch
5 x ring muscle up
*16 minute cap*

1 June wod:
20 minute amrap 
10 x wall facing hspu
10 x box jump over (30/24)
10 x deadlift (225/155)
30 x crossover