WOD

A) Coaches Choice Warm-up

B) n Teams Of 2 Complete:
10-20-30-40-50 Reps of:
Thrusters (115/75)
Goblet Box Step Overs (24″-55lb/20″-35lb)
Ring Dips

A) Push-up Hold x1 min

5 Sec Push-up Negative x10
Banded Good Morning x30
Jumping Pull-up x5
Groiner Stretch x1 min ea. leg

B) 5 Min of Deadlift Review

C) 5 Rounds For Time Of:
400 m Run
20 Burpee Pull-ups
20 Deadlifts (185/125)

*Scale burpee pull-ups to Burpee + Jumping Pull-up

A) 3 Sets
High Knee x50ft
Butt Kick x50ft
Sprint x200ft (50ft increments)
Inch Worm x25ft

B) 3 Sets of:
For Time:
500 m Row
rest 2 min
30 Front Rack Double Kettlebell Walking Lunges (53/35)
rest 2 min
50 Double Unders
rest 2 min
Hollow Body Rock x30
rest 2 min

C) 3 Sets
Weighted Plank Hold x60 sec

A) 500 m Row
+
Banded Stretching x4 min
+
2 Sets
Nose To Wall Hold x20 Sec
Hang Muscle Snatch x7

B) AMRAP In 20 Min Of:
200m Farmers Carry (35/25)
15 Handstand Push-ups
20 Hang Power Snatch (95/65)

A) Coaches Choice Warm-up

B) 3 Sets
Gymnastic Kip x5 + Straight Leg Kipping Pull-up x7
Hollow Body Ring Push-up Hold x30 sec
Alt. Single Leg V-up x14

*To scale pull-up complex, do Gymnastic Kip x10 + Ring Row x12

C) 3 Sets Ea. For Time Of:
20 Squats
10 Burpees
10 Push Press (95/65)
rest 2 min

after the completion of all 3 sets, perform:

3 Sets Ea. For Time Of:
15 Pull-ups
10 Kettlebell Swings (55/35)
10 Push Press (95/65)

*Score slowest round in each section.

Happy 4th of July!!

Reminder: Only one class today at 9am

Good luck to those racing!

A) Coaches Choice Warm-up

B) 5 Minutes of Squat Clean Review

C) “Fourth Of July 2016”
7 Rounds For Time Of:
4 Squat Cleans (185/120)
20 Push-ups
16 Toes To Bar.

A) Coaches Choice Warm-Up

B) 5 Sets, ea. for time of:
350 m Row
15 Games Standard Box Jumps (24″/20″)
20 Sit-ups
rest 2 min

A) Coaches Choice Warm-up

B) In Teams of 2 Perform:
For Time:
Run 1 Mile
60 Overhead Squats (135/95)
30 Toes To Bar
Run 1 Mile
60 Thrusters (135/95)
30 Toes To bar

*Both athletes must run together. You may partition the reps however your please.