WOD:

6 RFT

- 5 Ring dips

- 6 T2B

- 7 Pull-ups

- 8 Snatch (95/135)

WOD: 20 min AMRAP - 20 DL (315/205) - 40 wall ball (14/20) - 20 Hang clean (225/135) - 40 wall ball 14/20 - 20 push press 135/95 - 40 wall ball 14/20

Press 10-8-6-4-2-2-2- then everyone will accumulate one minute of an overhead hold with their 4 rep weight.

WOD:

- 2k max effort row

20 min AMRAP

- 20 WB (14/20 to 9' and 10' line)

- 15 BJ (20/24)

- 10 Snatch (65/95)

Ring Muscle Ups: 4 sets of as many unbroken reps as possible with 2 min rest between each set.

(Scale 1: recline ring rows with feet on box,

[caption id="attachment_5870" align="alignright" width="300"] #TBT to July 5, 2014 - "4Taysen Merica Throwdown "[/caption]

Scale 2: recline ring rows with feet on floor) *No bar MU scale.

 

WOD:

21-15-9

- DL (155/225)

- T2B

- 10 Bar over burpees after each completed round (30 total burpees)

         

10 min jerk technique/strength

W.O.D.

Live by Thurster (Rx: 65/95, Comp: 75/115)

1 on 1st min

2 on 2nd min

3 on 3rd min

....

8 min max meter row

Rope climb practice/technique

8 min to find 1 RM of complex: 1 squat clean, 1 hang squat clean

W.O.D.

12 min AMRAP

- 6 Hang squat cleans 95/135

- 5 pull-ups

- 4 C2B

- 3 bar MU

 

Only Noon Class held today!

W.O.D.

- 30 Clean & Jerk  (95/135)

- 50 DU

- 1200m Run

- 20 Clean & Jerk  (95/135)

- 75 DU

- 800m Run

- 10 Clean & Jerk  (95/135)

- 100 DU

- 400m Run

             

Remember today is a reduced schedule: 6 AM, Noon, 6 PM ONLY

10 min to work to a heavy 5 rep Deadlift

W.O.D.

8 min AMRAP

- 10 Pull up (Comp: C2B)

- 10 DL (Rx: 135/225, Comp: 205/315)

Work to heavy 2 rep back squat W.O.D.  For time: 30 cal row buy in 2 rounds: - 30 WB (14/20) - 30 Squat Clean (65/95) - 30 ab mat sit ups

Push press 4-4-4-4-4 Wod: 14 min AMRAP - 6 ring dip - 8 t2b - 10 s2oh 95/135, comp 105/155 - 12 box jump , 24/30 *comp 24/30

W.O.D.

12 min AMRAP

- 5 pull ups

- 10 KB swing 35/53

- 15 air squats

For those competing at The Duel:

- 10 min on the foam roller

- 1000m Row at 80%

- Banded lat stretch x2 min on R/L

- Couch stretch x2 min on R/L

- Calf stretch x2 min on R/L

- Greatest Stretch x4

       

Row technique

- 3 min Max Cal Row

HSPU technique

- 3 min Max Rep HSPU

Ring Dip Tech or Weighted Ring Dips (work to a heavy 3 reps)

WOD:

30-20-10

- DL (95/135)

- T2B