Workout of the day (16-July-2019)
Complete as many rounds as possible in 10 minutes of:
400-m run
Max set of strict pull-ups
Max set of strict ring dips
Workout of the day (15-July-2019)
3 rounds for time of:
1,000-m row
50 wall-ball shots
100-ft. handstand walk
100 double-unders
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Workout of the day (12-July-2019)
Deadlift 1-1-1-1-1 reps.
Workout of the day (11-July-2019)
For time:
10 L chest-to-bar pull-ups
10 shoulder presses
15 L pull-ups
20 push presses
20 strict pull-ups
30 push jerks
25 kipping pull-ups
♀ 70 lb. ♂ 105 lb.
Practice scales for 20 minutes.
Workout of the day (10-July-2019)
3 rounds for time of:
21 power cleans
Run 400 m
Plank hold for time equal to run time
♀ 105 lb. ♂ 155 lb.
Stretch for 20 minutes.
Workout of the day (9-July-2019)
Tabata Thruster
On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead.
♀ 45 lb. ♂ 65 lb.
Workout of the day (8-July-2019)
For time:
21 bench presses
21 chest-to-bar pull-ups
Run 800 m
15 bench presses
15 chest-to-bar pull-ups
Run 800 m
9 bench presses
9 chest-to-bar pull-ups
Run 800 m
♀ 115 lb. ♂ 175 lb.
Workout of the day (5-July-2019)
3 rounds for time of:
- 15 thrusters
- 9 pull-ups
- 6 ring dips
♀ 105 lb. ♂ 155 lb.
“Team 1776”
US Independence Day Team WOD
For Time (in a Team of Three)
As a team, complete a total of 1776 reps of all movements, in any order.
*148 reps each movement*
- Kettlebell Swings (53/35 lb)
- Box Jumps (24/20 in)
- Air Squats
- Push-Ups
- Burpees
- Pull-ups
- Sit-Ups
- Row (calories)
- Double-Unders
- Wall Balls (20/14 lb)
- Ball Slams (30/20 lb)
- Dumbbell Push Press (45/35 lb)
******
Teams of 3 – each person does 49 reps per movement.
Teams of 4, 37 reps
Teams of 5, 30 reps
Workout of the day (3-July-2019)
For time:
2-minute handstand hold
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on rings
Row 500 m
