WOD

Happy Independence Day!!

8am and 9am Classes Only.

Partner “Whitten”
5 Rounds for time
In teams of 2:
22 Kettlebell Swings (70/55)
22 Box Jumps (24/20)
400m Run
22 Burpees
22 Wallballs (30/20)

A) Coaches Choice Warm-Up

B) EMOM For 10 Min Do:
Odd – Ring Dip x5-8 @31×1
Even – L-Hang x10-20 sec

C) AMRAP In 5 Min Of:
10 Cal Ski Erg
4 DB Burpee Box Step Overs (50/35)
rest 5 min
AMRAP In 5 Min Of:
7 Hang Power Snatch (95/65)
7 Overhead Squats (95/65)
7 Push-ups
rest 5 min
AMRAP In 5 Min Of:
30 Double Unders
10 Toes To Bar

A) 2 Sets
Quadruped Alt Arm/Leg Raise x5 ea.
Superman Arch x15
Wall Squat Hold x20-40 sec
then do:
3 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
*Add weight each set in small increments (5-20 total lb each set)

B) In 15-20 Minutes Build To A 1RM Hang Squat Clean

C) EMOM For 16 Min Do:
Odd -Deadlift x5 + Hang Power Clean x4 + Front Squat x3
(Building from 50% of todays max)
Even – Muscle-up x1-4 OR Strict Pull-up x10

A) 2 Min Foam Roll
+
2 Sets
Nose To Wall Hold x20-30 sec
Plate Loaded Front Squat x10
+
2 Sets
Cal Bike x10-12
Single Arm DB Tall Split Jerk x5 ea.

B) In 15-20 Min Establish A 1RM Split Jerk

C) 21 Single Arm DB Thrusters, R (50/35)
21 Single Arm DB Thrusters, L
400 m Run
15 Single Arm DB Thrusters, R
15 Single Arm DB Thrusters, L
500 m Row
9 Single Arm DB Thrusters, R
9 Single Arm DB Thrusters, L
24/18 Cal Assault Bike

A) Coaches Choice Warm-Up

B) EMOM For 15 Min Do:
Min 1 – Rope Climb x1-2
Min 2 – Ski Erg x10/8 Cal
Min 3 – DB Box Jump w/ step down x10

rest 2 min, then do:

2 Rounds For Time Of:
1 Mile Bike
100ft Walking Lunge

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:
100 DB Power Clean and Push Press (50/35)
90 DB Snatches (50/35)
80 DB Front Squats (50/35)
70 Handstand Push-ups
*After every completed movement, both athletes must perform 15 syncro burpees.

*Only 1 athlete can work at a time. Partition reps however you please.
*Scale handstand push-ups to box handstand push-ups or seated db press.

A) Coaches Choice Warm-Up

B) 5 Sets
Clean Pull + Hang Power Clean + Front Squat + Power Clean + Front Squat
*Building

C) “Nancy”
5 Rounds For Time:
400 m Run
15 Overhead Squats

A) Foam Roll x2-3 min
+
2 Sets
Inch Worm To Squat Hold x6
90 Degree Arm Kettlebell Carry x100ft ea.
Quadruped Thoracic Rotation x10 ea.

B) For Time:
100 Burpees
rest 5 min, then do:
3 Rounds For Time Of:
100ft DB Farmers Carry Walking Lunge (35/25 ea,)
25 Kettlebell Swings (53/35)

C) 3 Sets
Side Laying Horizontal Leg Lift x20 ea.
Glute Bridge x30