July 2019

WOD for Thursday, Jul 18, 2019

Snatch Pull + Snatch 5 x1+2

A1) Snatch Pull + Snatch (any style) 5 x1+2
A2) 3 Box Jump

Standing Lynne

"Standing Lynne"
5 Rounds for Max Reps In a 30min Time Cap.
– Press (60/45% bodyweight)
– Pull-Ups
Rest as needed between movements and rounds.

WOD for Wednesday, Jul 17, 2019

17072019

With a continuous running clock perform:
From 0 to 10:
AMRAP,
– 20 DB alt Snatch
– 10 Suite case alt DB Lunges
– 5 Toes to Bar

From 15 to 25:
AMRAP
– 800m Run
– 20 DB Box Stepover
– 10 Pushup

Fromt 30 to 40:
AMRAP
– 200m Run
– 10 Wallball Shot

Post total reps and note each round score

WOD for Tuesday, Jul 16, 2019

Power Clean & Power Jerk 5 x2

A1) Power Clean & Power Jerk 5 x2
A2) 50m Sprint

1 Bar Lynda

For Time:
10-9-8-7-6-5-4-3-2-1
– Deadlift
– Push Press
– Clean

Use 3/4 BW

WOD for Monday, Jul 15, 2019

15072019 Skill

EMOM 9min, alternating through:
A: 2, 4, 6 Strict HSPU
B: 2, 4, 6 Strict Pullup
C: 30 sec Double Unders

Post total reps and note each round score and scaling mod

15072019 Muscle

AMRAP 8 min, Ladder 2:1, 4:2, 6:3:
– Devil Press
– DB Bicep Curl (2h)
30 sec Rest

Same load for both movements

Post total reps

15072019

6 Round for Time:
– 5 Front Squat @80/55
– 8 Side bar Burpees

WOD for Friday, Jul 12, 2019

Holleyman

"HOLLEYMAN”

30 Rounds For Time
– 5 Wall Balls @9/6
– 3 Handstand Push-Ups
– 1 Power Clean @100/72

Scaled:
30 Rounds For Time
– 5 Wall Balls @9/6
– 3 Handstand Push-Ups
– 1 Power Clean @80/55

Newbie:
20 Rounds For Time
– 5 Wall Balls @9/6
– 3 DB Push Press @15/10
– 1 Power Clean @50/30

WOD for Thursday, Jul 11, 2019

Deadlift 6-4-4-2

A1) Deadlift 6-4-4-2
A2) 10 Russian Swing heavy

11072019 Skill

E2MON for 10 min
3-6-9-12-15 reps of Box Jump Over

Post total reps, prioritise landing / bounce movement

11072019

For time: 10, 8, 6, 4 & 2 Reps
– BB Press*
1 min Rest
– Kipping Pullup
1 min Rest
– BB Curl*

*Same load

Post total time

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