July 2023

WOD 7 / 17 / 23 AMRAP 20 25 cal machine 20 goblet lunges 15 push press 95 / 65

WOD July 14th , 2023 5 x 3 min rounds , 3 min rest 18 / 15 cal row 10 DB-2 squats 50 / 35 Max reps toes to bar

WOD July 13th , 2023 A. Push press 10 – 5 – 5 – 3 – 3 – 3 – 5 – 5 – 10 B. Partner relay 100m farmer carry 53/ 35 KB 250m med ball 20 400m run 250m med ball 20 100m farmer carry 53 / 35

WOD July 12th , 2023 AMRAP 15 5 deadlifts 225 / 155 10 burpees 5 deadlifts 225 / 155 10 box jumps 30 / 24

WOD July 11th, 2023 A. Back Squat 10 – 5 – 5 – 3 – 3- 3 – 5 – 5 – 10 B. Partner Amrap max cals in 12 min 25 cals each 15 cals each AMRAP 10 cals each

WOD July 10th , 2023 5 Rounds for time , 20 min cap 250m run 9 snatch 115 / 75 36 double unders If you finish before the 20 min mark use the rest of the 20 min to find a 1RM snatch

WOD July 7th , 2023 3 rounds 50 / 40 cal row 50 wall balls Rest 1 : 1 Each set for time. Compare to January 10th , 2023

July 6 , 2023 AMRAP 15 15 toes to bar 15 push press 95 / 65 50 double unders

July 5th , 2023 EMOM 5 x 5 power clean EMOM 5 x 3 power clean EMOM 5 x 1 power clean B. Cash out – 10 min to accumulate 3 min L – sit. Practice l holds , single leg holds , weighted planks , or just planks.

July 4th , 2023 830 class only ” Bert “ Share the reps , run together. U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine