WOD for 7/30

Strength/Skill: EMOM for 10 Minutes:
– 2 Power Cleans (70% 1RM Clean & Jerk)
– 2 Front Squat
– 1 Jerk
– 2 Back Squat

WOD:
A. For Time:
– 30 Thrusters (75/55)
– 3 Rope Climbs
– 20 Thrusters
– 2 Rope Climbs
– 10 Thrusters
– 1 Rope Climb

B. 21-15-9 For Time:
– Ring Dip
– Push Press (95/65)

7/25

A. For Time:
– 15 Press (95/65)
– 15 Bar Facing Burpees
– 15 Push Press (135/95)
– 10 Bar Facing Burpees
– 15 Push Jerk (165/115)
– 5 Bar Facing Burpees

B. For Time:
– 70 Burpees
– 60 Abmat Situps
– 50 Kb Swings (53/35)
– 40 Pull-ups
– 30 HSPU

C. 5 Suicide Sprints

WOD for 7/23

A. AMRAP 6 Mins:
– 10 Walking Lunges
– 10 HR Pushups

B. AMRAP 10 Mins:
– 6 Wipers (135/95)
– 6 KB Snatch (53/35)
– 6 KB Push Press (53/35)
– 6 Power Snatch (135/95)

C. 3 Rounds for Time:
– 12 Front Squats (135/95)
– 12 Burpee Pullups

WOD for 7/19

**Reminder that registration for The Ocho opens today at 9am.

Strength/Skill:
– 10 Rounds
– 30 Sec HS Hold
– 30 Sec Squat Hold

WOD:
5 Rounds for Time:
– 21 Thrusters (75/55)
– 21 Double/Single Unders

Cool Down:
– 4 x1 Min Samson Stretch Hold (alternate legs)

WOD for 7/18

Strength/Skill:
– 15 min to find 3 rep max hang clean

WOD:
Heathers Wedding WOD – For Time:
– Buy in: 600m run
3 rounds for time:
– 7 Goblet Squats (53/35)
– 17 deadlifts (135/95)
– 7 Pull up
– 17 Box jumps (24/20)
Cash out: 600m Run