Strict Press 6-5-4-3-2

 W.O.D.

12 min AMRAP

- 5 HSPU

- 10 T2B

- 15 KB Swings (35/53)

         

W.O.D.

For Time:

- 50 WB (14/20)

- 1200m Run

- 40 WB

- 800m Run

- 30 WB

- 400m Run

- 20 WB

- 200m Run

- 10 WB

       

E.M.O.M.

24 min EMOM (Work for 30 seconds, rest for 30 seconds) - Ring Dips - Strict Pull Ups - Handstand Hold - Hollow Hold with PVC Pipe Pull

W.O.D.

For Time:

30 Rig Touch Burpees

         

20 minutes to work to a heavy load on the following complex: 

Power clean

Squat clean

Front squat

Jerk

W.O.D.

8 min AMRAP

- 8 C&J (RX: 65/95, comp: 95/135)

- 8 C2B

       

1 class only at Noon!  Wear your best red, white and blue, stars and stripes, and W.O.D. in honor of our great country today!

HERO W.O.D.

"Badger"

3 RFT

- 30 Squat Clean (65/95)

- 30 Pull-ups

- 800m Run

* Closed Sat July 4th, enjoy time with family and friends. 

       

W.O.D.

For time:

15-12-9-6

- Strict HSPU

- 50 DU and 1 rope climb after each round

         

W.O.D.

13 min AMRAP

2/2/2, 3/3/3/, 4/4/4...

- MU (Bar MU, STRICT C2B)

- DL (Rx: 155/225, Comp: 205/315)

- Pistols (each leg)

Strength:

10 min Power Snatch EMOM 1 rep

W.O.D.

21-15-9

- Power Snatch (65/95)

- Burpee Box jumps (20/24)

       

Back Squat: 5-5-5-5-5

W.O.D. For Time:

- 50 Back Squat (55/75) - 50 S2OH (55/75) - 50 T2B

           

Strength:

10 min Squat Clean & Jerk EMOM 1 rep

W.O.D.

8 min AMRAP

- 5 Strict Press (65/95)

- 10 Front Rack Lunge (65/95)

- 15 WB (14/20)

         

Technique:

Muscle Up Technique

WOD: 

15 min AMRAP

5 MU (scale 1: BMU, scale 2: strict C2B)

20 single arm KB Snatch (10 R/10 L) (35/53)

20 BJ (20/24)

         

Partners W.O.D.

In teams of 3:

- Row 8,000m

     

W.O.D.

For Time:

- 800m Run

- 50 KB Swing (35/53)

- 40 Pull ups

- 30 Burpees

- 20 V-ups

- 100 DU (200 singles)

           

Barbell Complex: 20 min to work to heavy: - Snatch Grip DL - Power Snatch -OH Squat WOD: 10 min AMRAP - 8 Snatch (Rx: 65/95, Comp: 95/135) - 400m Run

5-5-5-5 DL WOD: 21-15-9 - Power Clean (Rx: 95/135, Comp: 115/185) -T2B