6 x 2:00 Rounds:
50-ft handstand walk or 100’ Bear Crawl
Max ring or bar dips in the remaining time
Rest 1:00 between rounds.
*HS walks and bear crawls are in 25’ sections.
Rest 2 minutes from the final round, then:
8 Rounds of:
30 Seconds Shuttle run in 25’ sections
30 Seconds rest
30 Seconds GHD sit-ups MRX Military sit-ups
30 Seconds rest
*Athletes choice on exercise to start with.
Compare to August 14, 2023.
Holiday Schedule
Thursday, July 3rd: The 4:30pm, 5:30pm and 6:30pm classes are canceled.
Friday, July 4th: There will be an 8am and 9:30am class offered with all other classes canceled.
Saturday, July 5th: There will be the regular 8am and 9am classes offered with open gym from 10am to 11am.
Bearcrawl/bar dips(strict): 96
Shuttle runs: 72
Military anchored sit-ups: 134
Wod RX: total reps – 261
Total dips – 90
20/20/15/15/10/10
Total sprints- 73
Total GHDs – 98
HSW (only 2 of the 25ft unbroken)
2x 50 ft
4x 25 ft
GHD- 15 each round= 120
Shuttle: 10/9/9/9/10/10/10/10=77
Every 2:00 w/1:00 rest: 6 rounds of HSW
Round 1: 50’ (2 25’ sections UB)
Rounds 2-6: 1 UB 25’ section
*no dips. Just worked on HSW
Wod Rx’d
GHD’s=12 each round (96)
Shuttle runs= 10 for 7 rounds, 11 on round 8(81)
Total reps=177
HSW 25’ and max pushups
10/15/15/15/15/15
WOD
GHD 15/15/16/16/15/15/15/16 =123
Shuttle runs all round 8=64
Bearcrawl/bar dips:
23-16-16-14-14-12 = 95
Shuttle Runs:
8-7-7-7-7-7-7-7 = 57
GHD:
11-10-10-9-9-8-7-7 = 71
Ring dips/handstand 50 ft. Handstand walk
45/25 ft.
30/25 ft.
25/50 ft.
25/50 ft.
25/50 ft.
30/50 ft.
Sit-ups/shuttle runs
15/10
15/10
15/10
15/10
15/10
15/10
15/10
17/13
WOD Rx’d (strict bar dips)
HSW (30)
HSW (20)
HSW (12)
BC (15)
HSW (11)
BC. (17)
Total: 105
WOD #2
GHD’s 12+12+12+12+12+11+10+10=91
Runs 10+10+10+10+10+10+10+10=80
CORBIN
WOD Rx’d (bear crawl/kipping bar dips)
Total =90
WOD #2
GHD’s = 61
Runs = 84
WOD: Rx – besides GHD
Ring dips: 45,30,25,25,25,30
HSW: 25 ft. First 2 rounds
50 ft. Rounds 3-6
Sit-ups: 15 for rounds 1-7
17 for round 8
Shuttle runs: 10 for rounds 1-7
13 for round 8
Wod 1
Worked on Handstand Walks for 1:00
Strict Bar dips
8 reps on all rounds
WOD 2
10 shuttle runs
12 GHD
All 8 rounds
Wod 1
Worked on Handstand and/or Walks for 1:00
Ring dips
15 reps on all rounds
WOD 2
9/10/9/10/9/10/10/10 shuttle runs
15/10/10/10/10/10/13/15 GHDs
100’ Bear Crawls
Strict Bar Dips: 93
Shuttle Runs: 10-9-8-9-10-10-8-11: 75
GHDs: 13-13-11-11-12-12-11-12: 95
Total: 170
Bearcrawl/bar dips:
12-10-9-7-7-7 = 52
Shuttle Runs:
7–8-8-8-8-8-8-9 = 64
Anchored Military sit ups:
12-12-12-12-13-12-12-16 = 101
Bear crawl and bar dips (15,14,13,12,12,11)
Shuttles (8,8,9,10×4,11) and GHD (odd rounds) and sit ups (even rounds) (10,13,10,14,12,14,12,15)