23 July WOD

Strength: 4×3 strict press
(R,B,W)

WOD:
Overhead squat 1-1-1-1-1-1-1 reps

(R,B,W)

*extra work
AMRAP in 7 min
50 ft burpee to broad jump
50 ft farmers carry AHAP

22 July WOD

Strength: 7×1 snatch pull+1 hang squat snatch/or power snatch (if having issues getting under the bar) + 1 Overhead squat

WOD:
(R,B)
5 rounds for time of:
225/155 deadlifts, 10 reps
20 wall-ball shots 20/14lb ball

(W)
3/4 rounds for time of:
10 deadlifts
20 wall-ball shots

21 July WOD

Strength: 9@55%, 7@65%, 5@75%, 3@85% of 1rm Front squat

WOD:
(R,B)
200 m run
25 squats
250 m row
25 push-ups
200 m run
25 squats
250 m row
25 push-ups
200 m run
25 squats
250 m row
25 push-ups

(W)
200 m run
25 squats
250 m row
25 push-ups
200 m run
25 squats
250 m row
25 push-ups

18 July WOD

Strength: 9@55%, 7@65%, 5@75%, 3@85% of 1rm back squat.
(R,B,W)

WOD:
For time:
(R)
95/65. thrusters, 30 reps
20 GHD sit-ups
400-meter run
115/75 thrusters, 20 reps
30 GHD sit-ups
400-meter run
135/95 thrusters, 10 reps
40 GHD sit-ups
400-meter run

(B)
For time:
95/75/65/55 thrusters, 30 reps
20 Abmat sit-ups
400-meter run
115/95/75/65 thrusters, 20 reps
30 Abmat sit-ups
400-meter run
135/115/95/75 thrusters, 10 reps
40 Abmat sit-ups
400-meter run

(W)

For time:
thrusters 15 reps
20 Abmat sit-ups
400-meter run
thrusters 10 reps
30 Abmat sit-ups
400-meter run
thrusters 5 reps
40 Abmat sit-ups
400-meter run

17 July WOD

Strength: 7×2 power clean
(R,B,W)

WOD:
(R)
15 12 9
Front squat (135/95)
L-pullups

(B)
15 12 9
Front squat (135/115/95/75/65)
Strict pullups/pullups/assisted pullups

(W)
12 9
Front squat
Assisted pullups

*extra work
5 rounds
10 Cals on row
5 over the rower burpees

16 July WOD

Strength: 6×2 split jerk

WOD:
(R)
Complete as many rounds as possible in 20 minutes of:
185/125. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30/24
27 double-unders

(B/W)
AMRAP in 20
3 hang power cleans (165/145/125/105/95/75/65)
6 ring dips/ass. Ring dips
9 box jumps (30/24/20)
27 double unders/ 81 single unders

15 July WOD

Strength: 7×2 power snatch
(R,B,W)

WOD:
(R,B,W)

Helen
3 rounds for time:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

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