WOD (5-July-2018)

Part 1

5rds

  • 10 Power Cleans @35% or 95/65
  • 1 – 100yd Shuttle¬† – 5,10,15,20 – Total Time per round
  • Rest 2 min

Rest 5 min

Part 2

2rds

  • 30 OH Walking lunge (65/45)
  • 600m Run
  • Rest 2 min

Rest 5 min

Part 3 (not for time)

3rds

  • 10 Strict T2B
  • 100m suitcase carry – each arm – AHAP
  • 1 min Plank

(4-July-2018)

8am class ONLY

4th of July HERO WOD

THE SEVEN

7 Rounds For Time:

  • 7 Handstand Push-Ups
  • 7 Thrusters (135/95 lb)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (245/165 lb)
  • 7 Burpees
  • 7 Kettlebell Swings (70/53 lb)
  • 7 Pull-Ups

 

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Have a safe and happy 4th!!!

WOD (3-July-2018)

3X10

  • Back Squat @55%
  • Sliding Hamstring Curls

Then….

Every 3 min….*Until work can not be completed in 3 min*

  • 0-3 : 10 WB – 10 KB Thrusters – 20 DU’s (20/14) (53/35)
  • 3-6 : 12 WB – 12 KB Thrusters – 20 DU’s
  • 6-9 : 14 WB – 14 KB Thrusters – 20 DU’s
  • 6-9 : 16 WB – 16 KB Thrusters – 20 DU’s
  • and so on……