All American Hero
WOD 7 . 19 . 18 ” All American Hero ” 4 Rounds Run 250m 25 med ball situps Run 100m with med ball 10 DB Snatches 10 m R arm OH Walking Lunges 10 DB Snatches 10m L arm OH Walking Lunges
July 2018
Clubber Lang
WOD 7 . 18 . 18 A. Push Press 5 – 3 – 3 – 2 – 2 -2 B. 12 min AMRAP Row 20 / 16 calories 12 Shoulder to overhead 135 / 95 If you finish 5 rounds do max reps toes to bar
CrossTown Rumble
WOD 7 . 17 . 18 “CrossTown Rumble” Against a 20 min Clock : At the 0:00 mark , Run 1 mile for time At the 10:00 – 15:00 min mark Find a 1 rep max Hang Clean ( squat or power ) At the 15:00 – 20:00 min mark perform max reps burpee box
Cindy or Mary
WOD 7 . 16 . 18 If you need to scale Mary, you are better off doing Cindy. “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged
Power Ball
WOD 7 . 13 . 18 A. Squat Clean and Split Jerk 6 x 3 New set every 3 min B. ” Power Ball ” 5 Rounds 100m Run 5 Power cleans 155 / 105 20 Wall Balls
Capital GO
WOD 7 . 12 . 18 ” Capital GO ” 21 – 18 – 15 – 12 – 9 – 6 – 3 Hang Snatch 75 / 55 Box Jumps 24 / 20 Beginners 21 – 15 – 9 – 6 – 3
CrossTown Beach Body
A. CrossTown Beach Body 20 min AMRAP Run 400m Accumulate 30 seconds of L – HOLD from Hanging 10 Bench Press 155 / 95 B. 12 min ABS 3 Rounds 1 minute situps 1 minute hollow rock 1 minute plank 1 minute rest
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Hot Shots
WOD 7 . 10 . 18 A. Build to a heavy 3 Rep Deadlift B. 10 – 8 – 6 – 4 – 2 Deadift 275 / 175 20 – 16 – 12 – 8 – 4 Chest to Bar Pull ups 40 – 32 – 24 – 16 – 8 Wall Balls
London Fog
A. Back Squat Wave ( 5 – 3 – 1 ) 3 Rounds B. “London Fog” Buy In : 1000m Row then 3 rounds 30 DB OHS 50 / 35 30 PUSH UPS
Pony Up
WOD 7 . 6 . 18 A. Squat Snatch build slowly to a heavy 1 rep B. ” Pony Up ” AMRAP 12 3 Power snatches 135 / 95 6 toes to bar 12 Wall Balls
