July 2021

July 16 , 2021 For time Run 400m 9 hang squat cleans Run 400m 12 hang squat cleans run 400m 15 hang squat cleans run 400m 18 hang squat cleans use a 135 / 95 bar respectively

WOD July 15 , 2021 A. 5 sets 1 press + 2 Push press + 3 push jerk B. 11 min amrap 5 ctb pull ups 10 s20 DB 50 / 35 15 weighted situps

July 14 , 2021 6 x 2 min rounds Buy in 250m run Odd rounds – max bike cals Even rounds – max toes to bar Rest 1 min

July 13 , 2021 A. Power Snatch party 4 x 4 snatch 4 x 3 snatch 4 x 2 snatch 4 x 1 snatch B. Ingrid 10 rounds 3 snatch 135 / 95 3 burpees over the bar

WOD July 12 , 2021 EMOM 30 Minute 1 – row 15 / 12 Minute 2 – 45 double unders Minute 3 – Assault Bike 12 / 10 Minute 4 – 15 wall balls 20 / 14 Minute 5 – 100m run

7 – 9 – 21 5 rounds 10 deadlifts 185 / 125 20 push ups 30 air squats

7 – 8 – 21 AMRAP 15 ROW 15 cals or 12 cals bike 5 bar muscle ups or 10 pull ups 50 double unders or 100 singles.

WOD 7 – 7 – 21 4 rounds 250m run 5 thrusters 135 / 95 straight into 4 rounds 100m run 10 thrusters 95 / 65

WOD 7 – 6 – 21 Power clean EMOM 5 min x 3 reps 5 min x 2 reps 5 min x 1 rep B. cash out 10 rounds : 20 seconds work / 10 seconds rest ODD Hanging L hold fro rings or Bar Even weighted situps with medball

Holiday Schedule : Only 830 and noon class for July 5th. Team Jack AMRAP 20 2 person team , 1 person does a whole round then the second person completes a whole round for 20 min. 10 push press 115 / 75 10 KBS 53 / 35 10 Box jumps 24 / 20