WOD 7/29/2016

For time:

100 Chest-to-bar pull-ups
100 Handstand push-ups
100 GHD sit-ups
100 one legged squats, alternating

WOD 7/28/2016

Five rounds:

Row 1000M
Rest 3 minutes

WOD 7/27/2016

"Monti"

5 rounds for time:

50 step-ups with 45lb barbell, 20-in box
135lb clean, 15 reps
50 step-ups with 45lb barbell, 20-in box
135lb snatch, 10 reps

WOD 7/26/2016

"Angie"

For time:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

WOD 7/25/2016

Snatch 5-5-3-3-3-1-1-1-1

Then:

7 minute AMRAP of:

snatch, 1 rep
clean and jerk, 3 reps

Use 80% of max Snatch from above.

WOD 7/18/2016

Griff

For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

Then:

Back squats 5-5-3-3-3-1-1-1-1

WOD 7/15/2016

T.J.

For time:

185-lb bench presses, 10 reps
10 strict pull-ups
135# thrusters, max set

Repeat the triplet until you complete 100 reps of thrusters.

WOD 7/14/2016

Mr. Joshua

5 rounds for time of:

Run 400M
30 GHD sit-ups
250-lb deadlift, 15 reps

WOD 7/13/2016

With a pair of 45-lb dumbbells, 4 rounds for time of:

50-meters of weighted lunges
350-meter farmers carry

WOD 7/12/2016

Hang squat snatch 3-3-3-3-3-3-3

WOD 7/11/2016

5 rounds for time of:

50 double-unders
45-lb dumbbell squat cleans, 15 reps
15 burpees
50 double-unders

Rest 2 minutes

WOD 7/8/2016

For time:

75 pull-ups
Row 500M
75 push-ups
Row 500M
50 pull-ups
Row 500M
50 push-ups
Row 500M
25 pull-ups
Row 500M
25 push-ups
Row 500M

WOD 7/7/2016

Front Squat 5-5-5

Then:

20 minute AMRAP of:
135# clean and jerk, 15 reps
Rest 1 min
155# clean and jerk, 15 reps
Rest 1 min
185# clean and jerk, 15 reps
Rest 1min
225# clean and jerk, 15 reps
Rest 1 min
And so on...

WOD 7/6/2016 ("South Canyon 14")

"South Canyon 14"

22 minute AMRAP of:

7 Burpees
6 Pull-ups
14 Box step-ups (20" with 45 pounds)
100M run

For box step-ups use a dumbbell, plate, or wear a 45# vest.  Or choose to do the entire WOD with a 45# vest or pack.

WOD 7/1/2016

"Free-for-all" Friday.

(Recover, work on skills, or do a workout that you missed ("Hotshots 19" if you didn't do this already.)