Workout of the day (17-July-2019)

Without rest, 2 rounds of:

1-minute support on rings
15-ft. rope climb, legless ascent and descent
1-minute plank hold
15-ft. rope climb, legless ascent and descent
1-minute handstand hold
15-ft. rope climb, legless ascent and descent

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 (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.

“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