Friday July 11th

Partner WOD
1- 400m MB run/ while partner jumps ropes. Then switch
2- Complete “Angie” as a team. Only one partner can do work while partner is in plank or a wall sit.
Angie= 100 pull-ups
100 push-ups
100 sit-ups
100 squats
3- Barbell run (135/95/75) 400m. Stop at 200m then do shoulder to shoulder getting full extension over head.

Just show up if you don’t understand 🙂

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Thursday July 10th

Strength
Deadlift
1-1-1-1-1…

WOD 4 rounds of
1 min of Hang Snatch (95/65)
1 min of T2B
1 min of DU’s
1 min rest

Score is total reps completed

Cash out of 25 Burpee box jumps to celebrate Michelle’s B-Day!

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Wednesday July 9th

Strength/Skill
1000m row for time
Broad Jump for distance

WOD 10:00min AMRAP
16 OH walking lunges (45/25)
15 slam balls
14 back extensions

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Tuesday July 8th

Strength
Bench
5-5-5-5-5

WOD
3-6-9-12-9-6-3
Clean + Jerk (135/85)
Pull-ups

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Thursday July 3rd

“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

This is a chipper, must complete in order.

We will be closed Friday July 4th and Saturday July 5th.

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Wednesday July 2nd

EMOM 10:00
3 Hang snatch
2 Burpees over bar

WOD 12:00min AMRAP
7 DL (185/115)
5 HSPU’s
10 slam balls

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Tuesday July 1st

Warm-up
Group warmup/ speed work

Strength
Find 1RM on clean

WOD 5RFT
28 DU’s
14 Box Jumps
7 T2B pull up complex
(T2B+pull-up= 1rep)

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Monday June 30th

Strength
Back Squat (find 1RM)
1-1-1-1-1…

WOD

10:00min Descending ladder starting at 15, finishing at 5,

Thrusters (95/65)
WBSU (20/14)

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