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WOD 7 . 26 . 19 AMRAP 21 Run 400m 28 wall balls 7 bar muscle ups , scale with jumping or banded bar muscle ups 1 – 1

WOD 7 . 25 . 19 Front squat wave 3 Rounds 5 reps light , 3 reps medium , 1 rep heavy. then repeat 3 rounds. For time Row 1000m 50 situps 50 russian kbs 50 situps

WOD 7 . 24 . 19 6 Rounds 8 power snatch 8 bar facing burpees Rd 1 – 2 use 135 / 95 Rd 3 – 4 use 115 / 75 Rd 5 – 6 use 95 / 65

WOD July 23rd , 2019 A. Build over 7 sets of the following complex : 1 push press 1 push jerk 2 split jerk B. Cash out 100m sprints 0n the minute for 10 minutes.

WOD 7 / 22 / 19 For time 1 – 10 Squat clean thruster ( cluster ) 135 / 95 After every set of clusters perform 1 Round of Cindy, strict as possible. Cindy = 5 pull ups , 10 push ups , 15 air squats

July 19th, 2019 “ the butcher “ 18 min amrap 3 power clean 185/125 3 ring muscle ups 9 bar facing burpees ( Scale muscle ups as 3 pull ups then 3 dips )

Wod July 18, 2019 A. Back squat 8×3 on the 2 min building B. For time Run 1600 meters 160 double unders 60 overhead squats 45/35

July 17th, 2019 3 rounds 1 min Wall balls 1 min sumo deadlift high pull 75/55 1 min box jump 20 inches 1 min push press 75/55 1 min row max calories Rest 1 min

Wod July 16, 2019 Build to a heavy snatch. Power or squat ok. 5 min emom x 3 snatch Rest 1 min 5 min emom x 2 snatch Rest 1 min 5 min emom x 1 snatch B. Reverse Tabata l sit. Then. Tabata sit-ups

Wod July 15th , 2019 “ Mad hatter “ 3 rounds 400m run 21 thrusters 95/65 15 burpee pull ups