WOD - Sat 21st July
In teams of 2: “Drag me to Helen” AMRAP in 25: 5 Rounds of: 400m Run 21 Handstand push-ups 12 Bar muscle-ups Then, Max reps Overhead...
WOD - Fri 20th July
A) Deadlift 6-6-6-5-5-5 @75% [25:00 Cap] B) EMOM for 8: :45 Max cal Row :45 Max Box jumps 24/20” :45 Max cal Ski :45 Max Burpees :45 Max...
WOD - Thurs 19th July
A) Ring dip and Pistol squat technique B) For time: 50 Ring dips *Every time you break perform 10 alt Pistol squats [7:00 Cap]
WOD - Wed 18th July
AMRAP in 25: 5 Muscle-ups 30 Double unders 2 Rope climbs 15’ 30 Double unders 5 Power snatch 62.5/42.5
WOD - Tues 17th July
A) Bench press 5-5-5-5-10-10 @70-75-75-80-55-55% [20:00 Cap] B) Power clean and Jerk 8x4 @70% *Go every 1:15
WOD - Mon 16th July
A) Back squat 3-3-3-3-3-10-10 @80-80-80-80-85-65-65% [30:00 Cap] B) For quality: 3 attempts at a max L-hang *Record time under Back squat
WOD - Sat 14th July
AMRAP in 25: 400m Run 9 Shoulder to overhead 62.5/42.5 8 Bar muscle-ups
WOD - Fri 13th July
A) Deadlift 8-8-8-6-6-6 @70-70-70-75-75-75% [25:00 Cap] B) For time: 9-7-5 D-Ball clean 150/100# 18-14-10 Burpee box jump 24/20” [10:00 Cap]
WOD - Thurs 12th July
A) Pull-up and Handstand technique and skill work B) AMRAP in 3: 30 Pull-ups Max rep Handstand push-ups *Rest 2:00 AMRAP in 3: 30...
WOD - Wed 11th July
“Open Workout 11.5” AMRAP in 20: 5 Power cleans 65/45 10 Toes to bar 15 Wall balls 9/6 (10/9’)
