7-24 WOD

Buy in…
3x
100 Meter Run
10 Up Downs
10 PVC Good Mornings

Skill/Strength…
10 Min to work on high hang clean

Conditioning…
3x
4 Min AMRAP
15 Russian Swings (No more than 70/53)
20 Double Unders
* Rest 1 Min

Cash Out…
Walk 200 Meters
Supermans and Hollow Holds
Roll Quads and Hips


7-23 WOD

Buy on…
2x
50 Mtn Climbers
10 Side Planks

Skill/Strength…
EMOM for 5 Min
3 Strict Press
3 Push Press

Conditioning…
4x
On a 5 Min Clock
Run 400
10 STO (No more than 115/75)

Cash Out…
Couch Stretch
Triceps with a bar
1st rib with a bar


7-22 WOD

Buy in…
3x
“Cindy”

Skill/Strength/WOD
EMOM for 24
Min 1 3Deadlifts or 3RDL’s (3 count)
Min 2 5-8 Ab Wheels
Min 3 Box Jumps

Cash out…
Farmer carry
Couch Stretch
Roll out quads

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7-21 WOD

Buy in…
3x
10 Russian Swings
10 Goblet Squats
10 Push Ups

Conditioning…
25 Wall Balls
5 Wall Walks
25 Wall Balls
10 CTB Pull Ups
25 Wall Balls
15 Push Ups
25 Wall Balls
20 Burpees
25 Wall Balls
2 scores if you are keeping score. One is time. 2nd is breaks. Goal is to go unbroken.
Idea came from CVSC

Cash Out…
Easy 400 Meter Walk
Roll Out Calves and Hammies

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7-18 WOD

Buy in…
20-15-10
Sit Up
Do 5 Push Ups and 5 TTB after ea set

Conditioning…
800 Meter Run
5 Rope Climbs
50 Target Burpees
5 Rope Climbs
800 Meter Run
* Sub 50 Russian Swings for 5 Rope Climbs

Wod is courtesy of Outlaw
Cash Out…
2:00 accumulative plank hold
Roll the quads and hammies

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7-17 WOD

Buy in…
10-8-6-4-2
Push Up
Lunge

Conditioning…
In teams of 2
2x
Row 150
Row 250
Row 350
Row 450

Cash Out…
Couch Stretch
Roll calves and Achilles


7-16 WOD

Buy in…
5 Min AMRAP
10 Meter Broad Jump
10 Meter Bear Crawl
10 KB Deadlift

Skill/Strength…
EMOM for 5 Min
3 RDL’s (3 Count)

Conditioning…
12 Min AMRAP
5 TTB
10 Goblet Squats (no more than 53/35)
15 Russian Swings (no more than 53/35)
Run 100 Meters

Cash Out…
Supermans
Hollow Holds
Ball on shoulders

For you dog owners:)

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