5 min to find 1 RM strict pull up

2 min rest

8 min EMOM 5 strict pull ups

W.O.D.

For Time:

400m Run

2 min rest

800m Run

1 min rest

400m Run

       

W.O.D.

2 RFT

- 100 DU (200 singles)

- 50 KB Front Rack Lunge Steps (35/53)

- 25 rig touch burpees

           

Deadlift 6-5-4-3-2

W.O.D.

For Time:

"DT"

5 RFT

- 12 DL (105/155)

- 9 Hang Clean (105/155)

- 6 Push Jerk (105/155)

       

MU Technique

 W.O.D.

10 min AMRAP

- 6 MU (Scale: Bar MU, Strict C2B)

- 40 Ab Mat Sit Ups

- 200m Med Ball Run (14/20)

         

Partner WOD (You Go/I Go)

- 100 Cal Row

- 100 T2B

- 100 Snatch (65/95)

- 100 HR Push Ups

     

Front Squat 10-8-6-4-3-3-3

W.O.D.

9 min AMRAP

- 9 Thrusters (70/100)

- 9 Pull Ups

- 9 Box Jumps (20/24)

             

10-8-6-4-2 Overhead Squat

W.O.D.

For Time:

- Row 1500m

- 75 Ab Mat Sit Ups

- 25 Overhead Squats (Rx: 65/95, Comp: 95/135)

         

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)