WODS: July 2023

31 July Wod:
12minute amrap:
3 x deadlift
3 x hang clean
3 x front squat
3 x shoulder to overhead (135/95)
6 x bar facing burpee

for time:

120/96 CAL Row

100 X Wall Ball (20/14) (10/9')

60/48 x CAL Row

50 x Wall Ball  

*17 minute CAP*

5 Rounds For Time:

70 X Cross over

8 x Wall Walk

6 x Squat Clean (185/25)

*15 minute cap*

6 rounds: 2:00 on, 1:00 off
10/8 x cal echo bike
9 x thruster (2x50/35)
amrap burpee pull ups w/ time remaining
*score is total number of reps*

12 Minute amrap:

5 x Deadlift (275/185)

6 x box jump over (24/20)

7 x Strict Wall facing hspu

7-29-23

7 Rounds:

2× 25 Hs walk down the aisle

9 x deadlifts til death do us part (225/155)

2 x 25' lunge on one knee

3 X Ring Muscle Up cuz of the rings

*13 minute cap*

3 rounds for time:
52 x 25' shuttle run 
21 x kb swing (24/16kg) [32/24kg]
12 x pull up [Bar Muscle up]

*15 minute cap*

11 min amrap:
20 x V-up
15 x wall ball (20/14) 10/9’
10 x bar facing burpee
5 x clean and jerk (135/95)
*3 min on, 1 min off*

For Time:

At 0:00

do:

I MILE Run

At 10:00

4k Echo Bike

at 20:00

do:

2k row

*10 minute cap on each event*

*30 min cap*

For'

Time'

1 x Rope climb [legless rope climb]

40 X wall ball 

1 x R??? Climb

30 X Chest to bar pull-up 

1 x Rope Climb

20 × Snatch (115/85)

1 x Rope Climb

10 x Ring Musce Up

1 x Rope Climb

20 x snatch (115/85)

1 x Rope Cliimb

30 x c2b pull-up 

1 X Rope Climb

40 x Wall Ball

1 x Rope Climb

*17 minute Cap*

21-15-9

Wall facing HSPU

Box jump Over (24/20)

DEADLIFT (185/125)

* 9 minute CAP *

10 July Wod:
Faith’s bday wod!
2 rounds For time:
15 x hang clean(135/95)
15 x pvc situp
15 x front squat (135/95)
15 x pvc sit-up
15 x shoulder to overhead (135/95)
15 x pvc situp
15x back squat (135/95)
15 x pvc sit-up
14 minute cap

6 July Wod:
EMOM 20
1 x snatch (for load)
max calories row/bike 
*7 X burpee penalty for missing a snatch*

*post load used throughout and total calories completed*

5 July Wod:
10 minute amrap:
6 x ring muscle up
9 x thruster (2x50/35)