WODs July 2021

 

31/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Power Clean & Split Jerk – 6x3 (50%, 60%, 70%, 80% x 3 sets)

18-23min: WOD Brief & Set-Up

23-45min: WOD – 22min AMRAP in Pairs of:

10 Ring Muscle Ups (Scale to Ring Pull Ups)

20 Cal Row

10 Clean & Jerks – 35/52.5

20 Box Jump Overs – 50/60

10 Thrusters – 35/52.5

20 Floor Press – 35/52.5

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

Extra WOD – 3RFT of:

5 Squat Cleans – 55/80

10m Cal Bike

15m  Handstand Walk (Scale to Burpee Broad Jump)

20 TTR

*9min Cap

 

 

 

 

30/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Deadlift – 5x5 (50%, 60%, 70%, 80% x 2 sets)

16-24min: Push Press – 4x5 (50%, 60%, 70%, 80%)

Skill 1 (2min cycles)

24-32min:  Bent Row – 4x8 Super Set with Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 4 sets

32-37min: WOD Brief & Set-Up

37-45min: WOD –  3RFT of:

15 Deadlifts – 70/100

20 KB Swings – 16/24

25 Push Ups

*8min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets

Extra WOD – 8min AMRAP of:

4  Double KB Clusters – 12/20

8 Burpee Box Jumps – 50/60

12 Cal Row

 

 

 

 

29/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x5 (50%, 60%, 70%, 80% x 2 sets)

16-28min:  Squat Snatch from Knee & Floor – 6x3 (50%, 60%, 70%, 80% x 3 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 1-10 of:

DB Hang Clean & Press – 15/22.5  (full rep count, alternating arms)

OHS – 30/45

CTB Pull Ups 

*12min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Strict Pull Ups Practice Super Set with Double Unders Practice – 5 sets

Extra WOD – 3RFT of:

5 Bar Muscle Ups (Scale to CTB Pull Ups)

5  Bear Complex – 30/45

10 Hang Snatches – 30/45

15 Cal Bike

20 Double Unders

*10min Cap

 

 

 

 

28/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min:  Front Squat – 5x5 (60%, 70%, 80% x 4 sets)

16-20min: WOD Brief & Set-Up

20-45min: WOD – For Time:

600m Run

50 Wall Balls – 6/9

40 KB Clean & Press – 16/24

30 DB Step Ups 10/15 (50/60)

20 Hang Cleans – 40/60

30 DB Step Ups 10/15 (50/60)

40 KB Clean & Press – 16/24

50 Wall Balls – 6/9

600m Run

*25min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets Super Set with Shoulder Press - 5x5 (60%, 70%, 80% x 3 sets)

Extra WOD – 7min AMRAP of:

10 DB Snatches – 15/20

10 Cal Row

10  Ring Dips   

 

 

27/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min:  Squat Clean – 5x3 (50%, 60%, 70%, 80% x 2 sets)

16-26min: Power Snatch – 5x3 (50%, 60%, 70%, 80% x 2 sets)

26-31min: WOD Brief & Set-Up 

31-45min: WOD – 3RFT of:

10 TTB

10 DB Thrusters  - 15/22.5  

20 Bar Facing Burpees

*14min Cap

45-50min: Post-WOD Recovery

50-60min:  Snatch Pull – 5x5 (80%)

Extra WOD – 3RFT of:

5 Snatches – 30/45

10 Cal Bike

10 DB Box Step Ups – 10/15

*9min Cap

 

 

 

 

26/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Back Squat – 6x8 (50%, 60%, 72.5% x 4 sets)

18-26min:  Bench Press  -  4x8 (50%, 60%, 72.5% x 2 sets)

26-30min:  One Arm Row EMOM – 4x8

30-35min: WOD Brief & Set-Up

35-45min: WOD – 10min AMRAP of:

30 Double Unders

10 HSPU

15 Sit Ups

10 Front Rack Lunges  – 30/45

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:   Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice Super Set with Pistols Practice – 5 sets

Extra WOD – 8min AMRAP of:

5 STO – 40/60

5 Front Squats – 40/60

10 KB Hang Cleans – 16/24 (5 each arm)

10 Cal Row

 

 

 

 

24/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

6-18min:  Squat Clean & Push Jerk – 6x3 (50%, 60%, 70%, 77.5% x 3 sets)

18-21min: WOD Brief & Set-Up

21-45min: WOD – For Time:

100 Cal Bike

75 Sit Ups

50 Box Jump Overs – 50/60

25 In-Sync DB Thrusters – 15/20

10 Rope Climbs – 4.5m (Scale 5 Burpees per Climb)

25 In-Sync Thrusters – 15/20

50 Box Jump Overs – 50/60

75 Sit Ups

100 Cal Bike

*24min Cap

45-50min: Post-WOD Recovery

50-60min: Clean Pull – 5x6 (77.5%)

Extra WOD – 8min AMRAP of:

3/5 Ring Muscle Ups (Scale to TTR)

20 Wall Balls – 6/9

500m Row

 

 

 

 

 

23/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Deadlift - 6x6 (50%, 60%, 70%, 77.5% x 3 sets)

18-26min: Shoulder Press - 5x6 (50%, 60%, 70%, 77.5%)

26-30min: WOD Brief & Set-Up

30-45min: WOD – 3RFT of:

30, 20, 10 Deadlifts – 40/60; 60/90; 80/120

20 Bar Facing Burpees

10 Bar Muscle Ups

*15min Cap
(Scale Bar Muscle Ups to CTB Pull Ups)

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Strict Pull Ups / Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD –  For Time:

10 Hang Cleans – 40/60

30 HSPU

50 Cal Bike

*9min Cap

 

 

 

 

22/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Overhead Squat - 5x6 (50%, 60%, 70%, 77.5% x 2 sets)

16-22min: Squat Snatch from Knee – 3x3 (55%, 60%, 70%)

22-30min: Squat Snatch - 4x3 (50%, 60%, 70%, 77.5%)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 4RFT of:

20 SDHP – 25/35

20 Pistols 

*10min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets

Extra WOD – 10min AMRAP of:

5 HSPU

10 OHS – 25/35

10 Cal Row

30 Double Unders

 

 

 

 

 

21/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Front Squat – 5x6 (50%, 60%, 70%, 77.5% x 2 sets)

16-20min: Bent Row EMOM – 4 x10

20-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

10m Handstand Walk - metres (Scale to 20m Burpee Broad Jump

10 TTB

10 DB Cleans – 15/20

200m Run

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min:  Double Unders Practice – 5 sets

Extra WOD – 3RFT of:

15 Box Jumps – 50/60

15 KB Goblet Squats – 16/24

15 Cal Bike

*10min Cap

 

 

 

 

20/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Split Jerk - 5x3 (50%, 60%, 70%, 77.5% x 2 sets)

16-28min: Power Clean - 5x3 (50%, 60%, 70%, 77.5% x 3 sets)

28-32min: DB Reverse Fly EMOM – 4x8

32-36min: WOD Brief & Set-Up

36-45min: WOD – 9min AMRAP of:

30 Double Unders

10 Burpees

5 Clean & Jerks – 35/52.5

45-50min: Post-WOD Recovery

Skills (2min Cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 7min AMRAP of:

10 Burpee Box Jumps Overs – 50/60

10 DB Front Rack Lunges – 15/20

10 Cal Row

 

 

 

 

19/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Back Squat – 6x8 (50%, 60%, 70% x 4 sets)

18-28min:  Bench Press - 5x8 (50%, 60%, 70% x 3 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – ‘Fran’ 21/15/9 of:

Thrusters – 30/42.5

Pull Ups

- Rest 2mins, then AMRAP of:
10 Push Ups
10 Air Squats
(6Rd Cap)

*12min Cap

47-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:   Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD – 3RFT of:

10 Cal Bike

10 Box Jump Overs – 50/60

10 DB Hang Snatches – 15/20

*8min Cap

 

 

 

 

17/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

6-16min: Power Clean & Push Press - 5x3 (50%, 60%, 70%, 75% x 2 sets)

16-20min: WOD Brief & Set-Up

20-45min: WOD –  25min AMRAP in Pairs of:

100m KB Farmer’s Carry – 16/24

20 Cal Row

20 Bar Facing Burpees

10 In-Sync Double KB Clusters – 12/20

20 CTB Pull Ups

20 Cleans – 35/52.5

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 2RFT of:

12 Burpee Box Jumps – 50/60

10 Ring Dips

8 Cal Bike

*7min Cap

 

 

 

 

16/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x6 (50%, 60%, 70%, 75% x 2 sets)

16-26min: Deadlift - 5x6 (50%, 60%, 70%, 75% x 2 sets)

26-30min: Bent Row EMOM – 4x10

30-33min: WOD Brief & Set-Up

33-45min: WOD –  15-20 of:

Wall Balls – 6/9

Deadlifts – 40/60

*12min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD – 8min AMRAP of:

8 DB Thrusters – 15/20

10m Burpee Broad Jumps

12 Cal Row

 

 

 

 

15/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Power Snatch - 5x3 (50%, 60%, 70%, 75% x 2 sets) 

16-24min: Snatch Pull – 4x6 (75%)

Skill 1 (2min cycles)

24-32min: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 4 sets

32-35min: WOD Brief & Set-Up

35-45min: WOD –   For Time:

10 Snatches – 40/60

20 HSPU

30 Toes to Bar

40 Box Jumps – 50/60

50 DB Hang Snatches – 15/22.5 (alternate arms)

*10min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) – 5 sets

Extra WOD – 2 Rep Ascending Ladder of:

Cal Bike

Bar Muscle Ups

Clusters – 40/60

*9min Cap

 

 

 

 

14/07/2021 

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min:  Front Squat – 5x6 (50%, 60%, 70%, 75% x 2 sets)

18-23min: WOD Brief & Set-Up 

23-45min: WOD –  For Time:

Cash-In: – 800m Run

4 Rounds of:

10 Thrusters – 30/42.5

10 Sit Ups

30 Double Unders

Cash-Out – 800m Run

*22min Cap

45-50min: Post-WOD Recovery

50-60min:  Shoulder Press - 5x6 (50%, 60%, 70%, 75% x 2 sets)

Extra WOD – 7min AMRAP of:

10 SDHP – 30/42.5

10 Cal Row

30 Double Unders

 

 

 

 

13/07/2021 

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min:  Squat Clean & Split Jerk - 5x3 (50%, 60%, 70%, 75% x 2 sets) 

16-26min:  Squat Snatch from Knee & Floor – 5x3 (50%, 60%, 70%, 75% x 2 sets)  

Skill 1 (2min cycles)

26-32min:   Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 3 sets

32-37min: WOD Brief & Set-Up

37-45min: WOD – 2RFT of:

20 Plate Overhead Lunges – 15/20

20 Hang Snatches – 30/42.5

20 Overhead Squats – 30/45

*8min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min: Double Unders Super Set with Pistols Practice – 5 sets

Extra WOD – 4RFT of:

10 Pistols

10 DB Cleans – 15/20

10 Cal Bike

*10min Cap

 

 

 

 

12/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Back Squat – 5x8 (50%, 60%, 67.5% x 3 sets)

16-26min:  Bench Press - 5x8 (50%, 60% 67.5% x 3 sets)

26-30min:  DB One Arm Row EMOM – 4x8

30-34min:  WOD Brief & Set-Up

34-45min: WOD – 11min AMRAP of:

5 Clean & Jerks – 35/52.5

10 Sit Ups

10 KB Swings – 20/32

5 Burpee Box Jump Overs- 50/60

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Strict Pull Ups Practice Super – 5 sets

Extra WOD – 8min AMRAP of:

5 Front Squats – 35/52.5

10 Cal Row

5 Hang Cleans – 35/52.5

10m Handstand Walk

 

 

 

 

10/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min:  Squat Clean from Below Knee (Low Hang) & Floor – 6x3 (50%, 60%, 72.5%, 4 sets)

 18-21min: WOD Brief & Set-Up

21-45min: WOD – 3RFT in Pairs of:

10 In-Sync KB Snatches – 16/24 (alternate arms)

20 Cal Bike

30m Handstand Walk Burpee Broad Jump)
5 Rope Climbs (5 Burpees per Climb)

30 In-Sync Push Ups

20 TTB

10 Clean & Jerks – 30/45

*24min Cap

45-50min: Post-WOD Recovery

Skills (2min Cycles)

50-60min:  Clean Pull – 5x6 (72.5%) Super Set with Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

Extra WOD – 7min AMRAP of:

5 Ring Muscle Ups (Toes through Rings)

10 Cal Row

10 Box Jumps – 50/60

10 Bench Press – 30/45

 

 

 

 

09/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Deadlift - 5x6 (50%, 60%, 72.5% x 4 sets)

18-28min:  Shoulder Press - 5x6 (50%, 60%, 72.5% x 3 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 12min Rolling Clock:

25 Cleans – 35/52.5  

50 Pistols

100 Double Unders

Max Rep HSPU

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  HSPU Practice OR Handstand Hold OR Handstand Walk Practice – 5 sets Super Set with DB Reverse Fly – 5 x 10

Extra WOD –  15/12/9 of:

KB SDHP – 20/32

Cal Bike

DB Thrusters – 15/20

*10min Cap

 

 

 

 

08/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x6 (50%, 60%, 72.5% x 3 sets)

16-22min:  Squat Snatch from Knee – 3x3 (50%, 60%, 72.5%)

22-30min: Squat Snatch – 4x3 (50%, 60%, 72.5% x 2 sets)

30-35min: WOD Brief & Set-Up

35-45min: WOD – 12-9-6-3 of:

Bar Muscle Ups (Scale to CTB Pull Ups)

Snatches – 30/60; 35/70; 40/80; 45/85; 50/90

Box Jumps – 60/75

*10min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD – 4RFT of:

200m Row

5 OHS – 40/60

*8min Cap

 

 

 

 

07/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Front Squat – 5x6 (50%, 60%, 72.5% x 3 sets)

Skill 1 (2min Cycles)

16-22min: Strict Pull Ups Practice – 3 sets

22-25min: WOD Brief & Set-Up

25-45min: WOD – 20min AMRAP of:

10 Deadlifts – 65/90

15 Burpees

20 KB Swings – 16/24

25 Wall Ball

45-50min: Post-WOD Recovery

Skill 2 (2min Cycles)

50-60min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

Extra WOD – 8min AMRAP of:

10m Single DB OH Lunge – 15/20

10 DB Hang Snatches – 15/20

10 Cal Bike

 

 

 

 

06/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Push Jerk - 5x3 (50%, 60%, 70%, 72.5% x 2 sets)

16-28min: Power Clean - 6x3 (50%, 60%, 72.5% x 4 sets)

28-32min:  Bent Row EMOM – 4x10

32-36min: WOD Brief & Set-Up 

36-45min: WOD – 3RFT of:

12 Burpee Box Jumps – 50/60

6 Hang Cleans -  35/52.5

6 STO – 35/52.5

*9min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Double Unders Practice – 5 sets

Extra WOD – 7min AMRAP of:  

5 Hang Snatches – 35/52.5

10 Cal Row

20 Double Unders

 

 

 

 

 

05/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Back Squat – 6x10 (50%, 60%, 65% x 4 sets)

18-28min:  Bench Press - 5x10 (50%, 60%, 65% x 3 sets)

28-31min: WOD Brief & Set-Up

31-45min: WOD – 14min AMRAP of:

10 Pull Ups

10 Thrusters – 30/45

200m Run

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 5 sets

Extra WOD – 4RFT of:

10 Cal Bike

10 Double DB Hang Clean & Press – 15/20

*10min Cap

 

 

 

 

03/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-18min: Power Clean & Split Jerk – 6x3 (50%, 60%, 70% x 4 sets)

18-21min: WOD Brief & Set-Up

21-45min: WOD – 5RFT in Pairs of:

30 Box Jumps – 50/60

20 In-Sync Wall Balls

30 HSPU

20 In-Sync Hang Cleans – 35/52.5

*24min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min: Rings Practice (Dips, Push Ups, Muscle Ups, Kipping Pull Ups, False Grip Pull Ups, Toes through Rings) -  5 sets

Extra WOD – 3RFT of:

20 Cal Bike

10 SDHP – 35/52.5

8 DB Box Step Overs – 15/20

20 Double Unders

*9min Cap

 

 

 

 

 

02/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: Deadlift – 5x5 (50%, 60%, 70%, x 3 sets)

16-24min: Push Press – 4x5 (50%, 60%, 70%, x 2 sets)

Skill 1 (2min cycles)

24-32min:  Bent Row – 4x8 Super Set with Kipping Pull Ups/ Butterfly Pull Ups / Toes to Bar / Bar Muscle Ups Practice – 4 sets

32-37min: WOD Brief & Set-Up

37-45min: WOD –  3 Rep Ascending Ladder of:

Deadlifts – 30/45

Push Ups

Overhead Squats – 30/45

*8min Cap

45-50min: Post-WOD Recovery

Skill 2 (2min cycles)

50-60min: HSPU Practice OR Handstand Hold Practice OR Handstand Walk Practice – 5 sets

Extra WOD – 8min AMRAP of:

12 Cal Row

10 Ring Dips

 

 

 

 

01/07/2021

0-6min: Dynamic & Light Barbell Warm-Up

Strength (2min cycles)

6-16min: OHS – 5x6 (50%, 60%, 70% x 3 sets)

16-28min:  Squat Snatch from Knee & Floor – 6x3 (50%, 60%, 70%, x 4 sets)

28-33min: WOD Brief & Set-Up

33-45min: WOD – 10-5 of:

Burpee Box Jump Overs – 50/60

Toes to Bar

KB Clean & Press – 16/24 (full rep count each arm)

*12min Cap

45-50min: Post-WOD Recovery

Skills (2min cycles)

50-60min:  Strict Pull Ups Practice Super Set with Double Unders Practice – 5 sets

Extra WOD – 8min AMRAP of:

10 Cal Bike

7 DB Thrusters – 15/20

4 Bar Muscle Ups (Scale to CTB Pull Ups)