Siteplicity

WOD 8 – 5 – 21 EMOM 30 Minute 1 : row 15 / 12 Minute 2 : 15 KBS 53 / 35 Minute 3 : Bike 12 / 10 Minute 4 : Double unders 45 Minute 5 : Run 100m

WOD 8 – 4 – 21 5 x 3 min amrap , rest 1 min 3 snatch 135 / 85 6 push ups 9 air squats

WOD 8 – 3 – 21 Deadlift 5 – 5 – 5 across 3 – 3 – 3 across 1 – 1 – 1 building Cash out AMRAP 10 Accumulate 3 min L hold max reps medball situps in remaining 10 min

WOD 8 – 2 – 21 AMRAP 18 3 – 6 – 9 – 12 – 15 – etc Box Jumps 24 / 20 Toes to bar Push Press 115 / 75

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