July 2019

Wod July 18, 2019 A. Back squat 8×3 on the 2 min building B. For time Run 1600 meters 160 double unders 60 overhead squats 45/35

July 17th, 2019 3 rounds 1 min Wall balls 1 min sumo deadlift high pull 75/55 1 min box jump 20 inches 1 min push press 75/55 1 min row max calories Rest 1 min

Wod July 16, 2019 Build to a heavy snatch. Power or squat ok. 5 min emom x 3 snatch Rest 1 min 5 min emom x 2 snatch Rest 1 min 5 min emom x 1 snatch B. Reverse Tabata l sit. Then. Tabata sit-ups

Wod July 15th , 2019 “ Mad hatter “ 3 rounds 400m run 21 thrusters 95/65 15 burpee pull ups

July 12th , 2019 AMRAP 15 100 dubs 20 db snatch 50 / 35 20 box jumps 24 / 20 2 rope climbs

July 11 , 2019 A. work up to a heavy 2 rep press B. work up to a heavy 2 rep push press C. With no rack , execute 50 shoulder to overhead with 155 / 105 , every time you break , 5 calorie bike or 7 calorie ski erg 🙂

July 10th , 2019 For time Run 1000m then 10 rounds 2 power snatch 145 / 105 4 Bar facing burpees 8 pistols ( scale aggressively to stay moving )

July 9th , 2019 4 min EMOM 4 front squats – 60% max clean , same weight all sets rest 1 min 4 min EMOM 3 front squats – 75% max clean , same weight all sets rest 1 min 4 min EMOM 2 front squats – 85 % max clean. same weight all sets

WOD July 8th , 2019 ” Neapolitan “ 5 Rounds for time 21 calorie row 15 KBS 53 / 35 9 strict HSPU

Schedule for the week : monday – regular schedule tuesday – regular schedule wednesday 530 am , 830 am and noon only No Evening classes thursday ( 4th of July ) 830 and 10 am classes only Friday : 830 and 10 am only Long Haul With a partner complete 2000m row 150 wallballs 10