STRENGTH

EMOM 12

2x Hang Power Snatch @ 60%

 

8min AMRAP

Ascending Ladder

2 Alternating Dumbbell Power Snatch (50/35)
2 Box Jumps (30/24)

STRENGTH

Front Squat - Stamina

4 rounds of 9 unbroken Front Squats @ 60%
*rest as needed after each round - adapt weight if needed to go unbroken

WOD

3 Rounds

STRENGTH 

Bench Press

5 @ 60%, 5 @ 65%, 3 @ 70%, 3 @ 75%, 1 @ 80%

Super Set w/ Bent Over Supinated Barbell Row (light) - 5 reps after each set

WOD

WOD

TEAM OF 2 FOR TIME

100m run
20 Med Ball Situps
30 synchro Burpees
20 Ground to OH w/Plate (25/15)
30 DU (each) or 60 SU (each)
20 Ground to OH w/Plate
30 synchro Burpees

Skill

Pull Gymnastics/Bike

OTM x 12
m1: 1-2 RMU or 3 BMU or 5 C2B or 8 KPU or 10 seated ring rows
m2: 10/8 cal bike

WOD

4 rounds
10 thrusters (75/55)

Happy 4th of July, we are closed for the day.  Enjoy honoring and celebrating our country #AMERICA

Strength

Clean and Jerk

Barbell Cycling
OT 2:30 x 5 sets all @ 55%
1 high hang power clean + 1 hang power clean + 1 power clean + 1 push jerk + 1 split jerk

WOD

Strength

Back Squat

OTM x 12 (6 rounds)
odd- 3 FS
even- 6 BS

all reps to be done @ 60% of 1RM (BS)

WOD

800m run buy in directly into...

Strength

Strict Press

OT2M x 5
5 tempo strict press
-press up
-hold 2 sec @ top
-negative 3 sec to shoulder

set 1 @ 35%
set 2 @ 40%
set 3-5 @ 45%