WOD 25/7/2016

Just to throw a spanner in your Monday routine!!

“The partner mix up Monday”

In pairs or teams of 2, complete the following for time:

75 Wall Ball 9/6

50 Syncro Burpees

40 KB Swings 32/24

20 MU or 35 C2B Pull Ups

20 MU or 35 C2B Pull Ups

40 KB Swings

50 Syncro Burpees

75 Wall Balls

*200m Run to start, finish and in between every movement.

*Run in pairs

WOD 22/7/2016

“Hero Workout”

4 rounds for time of:

Run 800 meters

49 push-ups

49 sit-ups

49 squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

WOD 21/7/2016

A. Gymnastics Skill Work – Negatives

MU/C2B/Pull Up/Ring Row

5×5 Eccentric as slow as possible.

B. 10 Minute AMRAP

100m OH. Plate Carry

10 S/A KB Snatch

10 Ring Dips

Rest 3 minutes

C. 10 Minute AMRAP

5 Burpee MU/ 8 Burpee PU

200m Run


Throwback to Civitas debut at Strength in Depth 2014.