WOD

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15
Jul

Chunky Monkey

Strength:
13 mins work to a heavy complex
Snatch+Overhead Squat Complex
1 complex is 1 Power Snatch + 1 OHS 
WOD:
For Time:

9-8-7:

Power Snatches (115/85/65)

Overhead Squats

REST 1 MIN

6-5-4:

Power Snatches (115/85/65)

Overhead Squats

REST 1 MIN

3-2-1:

Power Snatches (115/85/65)

Overhead Squats

14
Jul

Chest It Up

Strength:
Shoulder Press
4 total sets (work up in weight, rest 1-2 mins between sets)
1 set is…
7 single-arm DB Arnold presses on a box. Click HERE to see it in action except we’re doing 1 DB and on a box.
7 single-arm DB bent over rows.
*NOTE: On the presses and bent over rows, we want a 3-sec ascent up and then 1-sec descent down for a total of 7 reps per arm.
*Leave 12-15 minutes to complete
WOD:

Four 3 min AMRAPS with a 1 min rest in between each one

15 Box Jump Overs 24/20/16

15 Russian KB Swings 70/53/25

*Max Pushups with time remaining

*score is total pushups accumulated from all 4 AMRAPS.

13
Jul

Catch me if you can

Skill:
Bar Muscle Ups
13 MIN Progressions
WOD:

On the 5:00min x 4 Rounds:

400 Meter Run

7 Deadlifts 185/125/105 (should be unbroken)

50 Double Unders or 75 Singles

3 Muscle Ups or 3 Pullups to 3 dips

*rest with the time remaining

*Score is the SLOWEST of all 4 rounds

12
Jul

John Deere

WOD:

*CASH-IN: 50 TTB

21-15-9:

Row Calories

Bike Calories

200 Meter Dumbbell Farmer’s Carry (50’s/35’s/25’S) or KBs if short on DBS

21-15-9:

Row Calories

Bike Calories

200 Meter Dumbbell Farmers Carry (50’s/35’s/25s)

*CASH-OUT: 50 Pullups

* Farmers carry weight should be done unbroken or only drop 1x max
* Ladies machine calorie conversion = 15/12/9 teens do the same
* Time Cap = 30:00

11
Jul

Legger

Strength:
13 mins work to a heavy complex
Squat Clean Complex
1 Hang Squat Clean + 1 Full Squat Clean
WOD:

For Time:

15 Squat Cleans (135/95/65)

20 Lateral Barbell Burpees

15 Hang Squat Cleans (135/95/65)

20 Lateral Barbell Burpees

8
Jul

Bunions

Strength:
Deadlift
12 mins work to a heavy single
WOD:

For Time:

27 Deadlifts, 27 Toes to Bar, 27 Box Jumps

21 Deadlifts, 21 Toes to Bar, 21 Box Jumps

15 Deadlifts, 15 Toes to Bar, 15 Box Jumps

9 Deadlifts, 9 Toes to Bar, 9 Box Jumps

*Box 24/20/16

* Barbell: 135/95/85