WOD

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

WOD 7 – 22 – 21

a. emom 8

HSPU practice

pick 1 – 5 reps of HSPU , or HSPU scale and do 1- 5 reps for 8 min emom.

b. 6 x 3 min amrap

odd rounds :

8 / 6 cal bike

3 devils press

even rounds

8/ 6 cal row

6 hspu

rest 90 sec between sets.

July 21 – 2021

For time

Run 400m

40 KBS 53 / 35

run 400m

40 wall balls 20 / 14

run 400m

40 toes to bar

run 400m

40 box box jumps

run 400m

100 double unders

25 min cap

WOD july 20 , 2021

A. 5 sets: 1 squat clean + 3 split jerk

B. cluster funk

21 cluster 95 / 65

15 cluster 135 / 95

9 cluster 185 / 125

15 min cap

WOD 7 – 19 – 21

A. 3 x3 weighted pull ups or strict pull ups with thinnest band to do 3 reps strict.

B. 3×3 weighted dips or 3 strict dips with thinnest band to do 3 reps strict.

C. AMRAP 16

8 ring dips

8 strict pull ups

10 cal row

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