27 July WOD 

WOD:

Angie 

* 100 pull-ups

* 100 push-ups

* 100 sit-ups

* 100 squats

21 min cap 

Strength:

7×1 split jerk 

26 July WOD 

Strength: 7×1 snatch

WOD:

800 m run

55 deadlifts 225/155

55 toes to bar

800 m run

21 min cap 

25 July WOD 

Strength: 5-5-3-3-1-1

Front squat 

WOD:

15.5

27-21-15-9

Cal row

Thrusters 95/65

20 min cap 

22 July WOD 

Warm-up

800 m row 

“Brian”

3 rounds 

5 rope climbs 

25 back squats 185/135

22 min cap 

21 July WOD 

Strength: 7×1 hang power clean + hang squat clean

WOD:

-21 HSPU

-42 KB swings 2/1.5

-400 m run

-15 HSPU 

-30 KB swings 

-400 m run

-9 HSPU 

-18 KB swings 

-400 m run

*extra work 

21 muscle ups for time 

20 July WOD 

Strength: 5×3 strict press

WOD:

For time:

8 deadlifts

40 abmat sit-ups

80 double-unders

4 rope climbs

80 wall-ball shots

4 rope climbs

80 double-unders

40 abmat sit-ups

8 deadlifts

20 min cap

Men use 365 lb. for deadlifts and a 20-lb. ball.
Women use 245 lb. for deadlifts and a 14-lb. ball.

19 July WOD 

Strength: 7×1 hang power snatch + hang squat snatch

WOD:

17 min amrap 

25 ft overhead walking lunge 1.5/1

7 CTB pull-up 

100 yd run

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