Power Ball
WOD 7 . 13 . 18 A. Squat Clean and Split Jerk 6 x 3 New set every 3 min B. ” Power Ball ” 5 Rounds 100m Run 5 Power cleans 155 / 105 20 Wall Balls
Capital GO
WOD 7 . 12 . 18 ” Capital GO ” 21 – 18 – 15 – 12 – 9 – 6 – 3 Hang Snatch 75 / 55 Box Jumps 24 / 20 Beginners 21 – 15 – 9 – 6 – 3
CrossTown Beach Body
A. CrossTown Beach Body 20 min AMRAP Run 400m Accumulate 30 seconds of L – HOLD from Hanging 10 Bench Press 155 / 95 B. 12 min ABS 3 Rounds 1 minute situps 1 minute hollow rock 1 minute plank 1 minute rest
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Hot Shots
WOD 7 . 10 . 18 A. Build to a heavy 3 Rep Deadlift B. 10 – 8 – 6 – 4 – 2 Deadift 275 / 175 20 – 16 – 12 – 8 – 4 Chest to Bar Pull ups 40 – 32 – 24 – 16 – 8 Wall Balls
London Fog
A. Back Squat Wave ( 5 – 3 – 1 ) 3 Rounds B. “London Fog” Buy In : 1000m Row then 3 rounds 30 DB OHS 50 / 35 30 PUSH UPS
Pony Up
WOD 7 . 6 . 18 A. Squat Snatch build slowly to a heavy 1 rep B. ” Pony Up ” AMRAP 12 3 Power snatches 135 / 95 6 toes to bar 12 Wall Balls
Disco Inferno
WOD 7 . 5 . 18 Regular Hours – time to work off the hot dogs and booze! A. EMOM 10 ODD minute : practice dubs , HSPU or bar muscle ups – 30 seconds of work max Even minute : practice dubs HSPU or bar muscle ups – 30 seconds of work max B.
Gunny
Class Schedule : 830 team wod , open gym till 1130 WOD 7 . 4 . 18 Gunny For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb.
Big Horn
WOD 7 . 3 . 18 Regular Hours Tomorrow ! A. 2 Push Jerk + 1 Split Jerk x 5 sets B. ” Big Horn ” 7 x 2 min Rounds Row 25 / 21 calories Max reps push jerk 165 / 115 Rest 2 minutes.
The Admiral
July 3rd – regular schedule. *July 4th schedule 830 am Class and Open gym till 1130* WOD 7 . 2 . 18 A. 5 x 3 Front Squat from the ground B. ” The Admiral ” 3 Rounds for time 20 Burpee Pull ups 20 Front Squats 155/105 20 Box Jumps
