July 2021

WOD July 30 , 2021 10 rounds run 100m 10 db snatch 50 / 35 1 legless rope climb

July 29 , 2021 6 x 3 min amraps , rest 90 seconds. ODD 15 cal bike 15 toes to bar max double unders Even Row 20 / 18 cals 20 / 16 push ups max burpees over the rower

WOD 7 – 28 – 21 Back squat 7 – 7 -7 65% across 5 – 5 – 5 75 % across 3 – 3 -3 85% across Cash out amrap 10 10 wall ball 10 medball situps. use same ball for both

WOD 7 – 27 – 21 For time Run 400m 9 power clean Run 400m 11 power clean run 400m 13 power clean run 400m 15 power clean Use a 185 / 125 barbell respectively

WOD July 26 , 2021 10 Rounds for time 7 thrusters 75 / 55 7 pull ups 7 burpees over the bar

WOD 7 – 23 – 21 A. OHS 5 – 3 – 1 Front squat 5 – 3 – 1 back squat 5 – 3 – 1 B. relay race 3 rounds , 1 person runs 100m , other person runs 100m etc farmer carry 100m wall ball run 250m run 400m

WOD 7 – 22 – 21 a. emom 8 HSPU practice pick 1 – 5 reps of HSPU , or HSPU scale and do 1- 5 reps for 8 min emom. b. 6 x 3 min amrap odd rounds : 8 / 6 cal bike 3 devils press even rounds 8/ 6 cal row 6

July 21 – 2021 For time Run 400m 40 KBS 53 / 35 run 400m 40 wall balls 20 / 14 run 400m 40 toes to bar run 400m 40 box box jumps run 400m 100 double unders 25 min cap

WOD july 20 , 2021 A. 5 sets: 1 squat clean + 3 split jerk B. cluster funk 21 cluster 95 / 65 15 cluster 135 / 95 9 cluster 185 / 125 15 min cap

WOD 7 – 19 – 21 A. 3 x3 weighted pull ups or strict pull ups with thinnest band to do 3 reps strict. B. 3×3 weighted dips or 3 strict dips with thinnest band to do 3 reps strict. C. AMRAP 16 8 ring dips 8 strict pull ups 10 cal row