July 2023

WOD July 31st , 2023 5 x 3 min amrap , rest 1 min 5 clean and jerks 135 / 95 10 push ups 15 airsquats

July 28th , 2023 AMRAP 10 row 1000m – buy in amrap rest of time : 6 ring dips 12 weighted situps rest 3 min AMRAP 10 1000m row – buy in amrap rest of time : 6 toes to bar 12 push ups

July 27th , 2023 A. Back Squat 5 – 3 – 1 – 5 – 3 – 1 – 5 – 3 – 1 B. Partner amrap 12 100m run 10 wall balls Partners switch full rounds

July 26th , 2023 AMRAP 15 5 strict pull ups 10 DB Push Press ( 5 R / 5 L ) 50 / 35 10 KBS 70 / 53

July 15th , 2023 A. Bench Press 5 – 3 – 1 – 5 – 3 – 1 – 5 – 3 – 1 B. Partner amrap 12 Partner A – row 200m Partner B – 25ft handstand walk Then switch

WOD July 24th , 2023 Run 100 – 250 – 400 – 400 – 250 – 100 Power clean 3 – 6 – 9 – 9 – 6 – 3 ( 185 / 125 )

July 21st, 2023 10 rounds 100m run 2 rope climbs 3 devils press 50 / 35

WOD July 20th , 2023 A. 5 min emom x 5 thrusters 5 min emom x 3 thrusters 5 min emom x 1 thruster B. 200 cals for time on a machine with a partner

July 19th , 2023 FOR TIME 500m RUN – Buy In 4 Rounds 15 toes to bar 50 Double unders 500m RUN – Cash out

WOD July 18th , 2023 A. Deadstop Deadlift 5 x 3 B. AMRAP 7 7 Kbs 53 / 35 7 burpees