WODS: August 2023
every 5 min X4 rounds
4 min to do:
40/32 X CAL Row
3/2 X Rope climb
Max wall walks w/ time remaining
*score is wall walks*
For time:50 x Wall Ball 20/14# 10/9'
40 x Toes to bar
30 x Box Jump (24/20") *stepdown*
20 x HANG CLEAN (135/95)
10 x THRUSTER (135/95)
20 x HANG CLEAN
30 X Box Jump (24/20)
40 x Toes to bar
50 x Wall Ball (20/14)
15 minute cap
29 AUG Wod:
12 minute AMRAP:
10 x Deadlift (155/105)
6 X Bar facing burpee
10 x Strict Ring Dip
"Tron"30 x clean and jerk (225/155)
30 x snatch (185/125)
30 x ring muscleup
*25 minute cap*
25 Aug Wod:
Emom 20
5-8 x Dip [strict]
1 x squat clean
15 minute amrap
7 X Burpee Pull Up
5 x 50' shuttle run (250')
7X Deadlift (275/185)
10 miinute amrap:
1X 25 foot HS Walk
10 X Toes to Bar
12 X Air Squat
5 Rounds For Time.
20/16 X CAL RoW
30 X V- Up
20 X Shoulder to overhead (2X50/35)
*19 minute CAP*
for time:12 rounds:
3 x power clean (155/105)
6 x bar facing burpee
3 x bar muscle up
*12 minute cap*
Frantasy Land21-15 - 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*
10 minute amrap:250' shuttle run (25' incr)
after each run:
5-10-15-20-25-30...
burpee to 6" above reach
3 Rounds For time:
400m Run
15 x DEADLIFT (225/155)
15 × HSPU [strict]
*13 minute cap*
For time:100/80 x cal bike
50 x hang clean and jerk (2x50/35)
100/80 x cal row
100 x V-up
*16 min cap*
20 minute EMOM6 x toes to bar
3 x burpee box get over (48/40)
1 x rope climb
*if you miss finish round and rest til top of next minute*
50-40-30-20-10
Kettebell Swing (24/16kg)
10-20-30-40-50
Wall Ball (20/14) 10/9'
*13 minute CAP*
12 Minute AMRAP:
3 Rounds
4 x snatch
4 x Bar Muscle Up
E3 rounds weight goes up
MEN: 95/135/185/205
Women: 65/95/125/145
For time:21-15-9
DB thruster (2x50/35)
DB facing burpee
*7 minute cap*
For time:50 x Double Under
50 x Pull Up
50' HS walk
50 x Air Squat
50 x Double Under
50 X ToEs to BAR
50' hs walk
50 x Situp
50 x double under
50 x pistol
50' hs walk
50 x handstand push-up
50 x double under
50 x lunge
50' hs walk
*19 minute cap*
4 Rounds:
400m Run
10 x DEADLIFT (95/65)
10 x Hang Clean (95/65)
10 x Front Squat (95/65)
10 X Shoulder to Overhead (95/65)
*15 minute cap*
For time:
400m Run
21 x Burpee box lump Over (24/20")
400m Run
15x Burpee Box Jump OvER (24/20")
400m Run
9 x Burpee Box Jump Over (24/20")
*12 minute CAP*
3 august Wod:
Amrap 18 min
15/12 x cal echo bike
16 x single arm ohs (50/35) 8R/8L
2 x rope climb
Nick james bday wod
At 0:00
30 x ring muscle up
At 5:00
300 x double under
(5 x burpee every time you break)
At 10:00
15 x ring muscle up
At 12:30
150 x double under (5 x burpee every time you break)
15:00 cap
