JULY WODS 2017

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SATURDAY 1ST July
Conditioning (TIME)
Metcon – 38min cap (partnered)
60cal row
80 floor press
60 D/B snatch
40 toes to bar
1km run
40 HSPU
60 strict pull ups
80 alternating S/A K/B swing
60 cal row
*bar (50/30)(40/25)(30/20)
*K/B (32/24)(24/16)(20/12)
*break up as needed
*1 works/1 rests

SUNDAY 2nd July
Cardio Burn and Mobility

MONDAY 3rd July
Strength (WEIGHT)
Snatch
5min – tech
10min – 1 rep max
Conditioning
Metcon – 20min AMRAP (ROUNDS+REPS)
5 deadlifts
10 D/B step ups
15 burpees
*bar (90/60)(70/45)(50/30)

TUESDAY 4th July
Strength (WEIGHT)
Bench
15min – 1 rep max
Conditioning (REPS)
Metcon – 8min
Alt. min rounds
a) S/A D/B thruster
b) toes to bar
Conditioning – 10min (NO SCORE)
200m run
200m row

WEDNESDAY 5th July
Benchmark (ROUNDS+REPS)
“Mary” – 20min AMRAP
5 HSPU
10 pistol squats
15 pull ups
Open skills practice (NO SCORE)
10mins alternating between:
a) double unders
b) rope climbs

THURSDAY 6th July
Strength (WEIGHT)
Clean + jerk
5min – tech
10min – build to 4×1 heavy singles
Clean pulls (NO SCORE)
5min – 4×4
Conditioning (TIME)
Metcon – 15min cap (partnered)
70 burpees
50 deadball cleans
30 muscle ups

FRIDAY 7th July
Strength (WEIGHT)
Front squats
15min – 3 reps every 90 sec
Conditioning (TIME)
Metcon – 10min cap
7 rounds for time:
12 front rack lunges
12 K/B swings
*bar (40/25)(35/20)(30/15)
*K/B (24/16)(20/12)(16/10)

SATURDAY 8th July
Benchmark (REPS)
“Fight gone bad”
3 rounds:
60sec – wallballs
60sec – SDHP
60sec – box jump
60sec – push press
60sec – row (cals)
60sec – rest
*bar (35/25)
Conditioning (NO SCORE)
4 rounds:
40sec on/off
a) rock climbers
b) jumping jacks
c) ab mat sit ups

SUNDAY 9th July
Cardio Burn and Mobility

MONDAY 10th July
Strength (WEIGHT)
Deadlift
12min – 5RM
Benchmark (REPS)
“Tabata this”
8 rounds of 20sec on/10sec off:
Row
Air squat
Pull up
Push up
Ab mat sit up
*60sec rest between movements

TUESDAY 11th July
Strength (WEIGHT)
Pressing complex:
15min – max out on
press/push press/
push jerk/split jerk
Conditioning (ROUNDS+REPS)
Metcon – 18min AMRAP (partnered)
6 deadball cleans
12 toes to bar
24m bear crawl
*take turns on each movement

WEDNESDAY 12th July
“THE BIG THREE OOOOH” (ROUNDS+REPS)
30min AMRAP:
1 snatch
2 rope climbs
7 burpee box overs
1 bar muscle up
9 O/H lunges
8 double K/B G.T.O
7 pistol squats
*bar (60/40)(50/30)(40/25)
*scaled and RX+ versions will
be available

THURSDAY 13th July
Strength (WEIGHT FOR EACH)
Squats
20min – 5×1 on O/H, front, and
back squats
Conditioning
Metcon #1 – 7min AMRAP (ROUNDS+REPS)
40 double unders
15 SDHP (24/16)(20/12)(16/10)
Metcon #2 – 7min AMRAP (partnered) (REPS)
Do as many bar dips as a partnership,
1 person does dips whilst the other
does farmer’s carry’s.

FRIDAY 14th July
Strength (WEIGHT)
Power cleans
15min – 6RM
Conditioning
Metcon – 10min cap (TOTAL REPS)
HSPU 1,2,3,….10.
K/B swing 3,6,9,…30.
*K/B (24/16)(20/12)(16/10)
Conditioning (TOTAL CALS)
Rowing intervals – set for set with a
partner swapping every 10cals.

SATURDAY 15th July
Benchmark (TIME)
“Murph” (open cap)
For time:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
*10/5kg weight vest

SUNDAY 16th July
Cardio Burn and Mobility

MONDAY 17th July
Strength (WEIGHT)
O/H or pause back squat
12min – 3 reps every 90sec
Benchmark (TIME)
“Nancy” – 25min cap
5 rounds for time:
400m run
15 O/H squats
*bar (43/30)(35/25)(30/20)

TUESDAY 18th July
S+C (TIME)
Ladder – 25min cap (partnered)
32 clean+jerk
30 toes to bar
24 clean+jerk
30 toes to bar
16 clean+jerk
30 toes to bar
8 clean+jerk
30 toes to bar
*bar weight ascends each round,
(guide: 60,70,80,90%)
*reps are shared between you
Midline (NO SCORE)
5 rounds:
Side planks 40sec each side, 40sec rest

WEDNESDAY 19th July
Strength (WEIGHT)
Bench
10min – sets of 5 (heavy repeats)
Workshop (NO SCORE)
10min – Handstand work/handstand walking
Conditioning (ROUNDS+REPS)
Metcon – 15min AMRAP
6 floor press
12 cal row
*bar (60/40)(50/30)(40/25)

THURSDAY 20th July
Strength (WEIGHT)
Farmer’s walk
15min – 20m, heavy repeats
Conditioning (ROUNDS+REPS)
Metcon – 8min AMRAP
3 muscle ups
9 burpees
27 double unders
Conditioning (NO SCORE)
12min – alt. min rounds on:
a) sled pushes
b) shuttle runs
c) SDHP (35/25)

FRIDAY 21st July
S+C (TIME)
Heavy Metcon – 10min cap
12,10,8,6,4,2 reps of:
Snatch
Front rack lunges
*bar (50/30)(40/25)(30/20)
*same bar for both
Conditioning (ROUNDS+REPS)
Metcon – 25min AMRAP (partnered)
20 wallballs
8 d’ball cleans
2 rope climbs
*alt. each movement

SATURDAY 22nd July
TEAM 10KM ROW (4 people) (TIME)
Person 1 – 250m row
Person 2 – 10 box jumps
Person 3 – 10 K/B Russian swings (heavy)
Person 4 – 10 D/B S.T.O
*The idea is that the row takes the longest,
which means you’ll get a small rest on the
other stations allowing you to sprint on the
row.

SUNDAY 23rd July
Rest Day

MONDAY 24th July
HERO WOD
“Hammer” – 30min cap
5 timed rounds
5 power clean
10 front squat
5 S.T.O
20 pull ups
*90sec rest between rounds
*bar (60/40)(50/30)(40/25)
Conditioning
Tabata weight vest burpees
*RX+: burpee m’ups
AUX – OLY
a) snatch high pull 4×4@70%
b) hang clean 6×3@70%
c) push press heavy triple

TUESDAY 25th July
S+C
Alternating EMOM – 20min
a) 5 deadlifts
b) 1-2 rope climbs (RX+ legless)
Conditioning
15min worth of:
300m rower sprint
15m sled push/pull
AUX
12min AMRAP
10 GHD sit ups
7 bench press (60/40)
1 rope climb

WEDNESDAY 26th July
Strength
Hang snatch
15min – 5RM
Conditioning
Metcon – 15min cap (partnered)
60,45,30,15 reps of:
D/B snatch
Box jump
AUX – ACCESSORY
a) Yoke carry 10x15m
b) Bent over row 5×10

THURSDAY 27th July
Strength
Press
10min – 3 reps on the minute
Strict leg raise
10min – 6 reps on the minute
Conditioning
Metcon – 12min cap
5 rounds:
15 wallballs
40 double unders
Then, in remaining time
AMRAP D/B burpee box overs

FRIDAY 28th July
Strength
Front squat
15min – 7,7,7,5,5,5,3,3,3
Conditioning
Metcon – 20min AMRAP (partnered)
10 plate G.T.O
30m O/H carry
10 front rack lunge
*plate (25/15)(20/10)(15/5)
*RX+ fat bar (50/30)
AUX – GYMNASTICS
a) 10min EMOM:
Odds: 1-5 muscle ups
Evens: 3-8 HSPU
b) hollow rock: 5x30sec

SATURDAY 29th July
Partner up, 7min on/3min off:
a) AMRAP
20m shuttle runs
b) AMRAP
Rowing cals, partner holds
bar locked out over head
*bar (40/25)(35/20)(30/15)
c) AMRAP
5 Bar facing burpees
10 hang power cleans
15 double unders
*Indian file
*same bar
d) FOR TIME:
100 pushups (partner locks out deadlift)
100 deadlift (partner locks out push up)
*bar (60/40)(50/30)(40/25)

SUNDAY 30th July
Rest Day

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