July 4th Weekend Schedule:
Saturday: Normal group WoD at 9:00a.
Monday: One class at 9:00a. No other classes on Monday July 5th.
10-20-30-20-10
empty barbell back squat
empty barbell pendlay row
empty barbell strict press
E10MOM x 3
800m run
20 cossack squats (10 each way)
Max Freestand HS Hold
10-20-30-20-10
empty barbell back squat
empty barbell pendlay row
empty barbell strict press
E10MOM x 3
800m run
20 cossack squats (10 each way)
Max Freestand HS Hold
July 4th Weekend Schedule:
Saturday: Normal group WoD at 9:00a.
Monday: One class at 9:00a. No other classes on Monday July 5th.
4:00 AMRAP x 3.; 2:00 rest between AMRAPS
20 double unders
10 SDLHP (75/55)
20 double unders
10 STOH (same weight)
start each AMRAP where you stopped on the last one.
July 4th Weekend Schedule:
Saturday: Normal group WoD at 9:00a.
Monday: One class at 9:00a. No other classes on Monday July 5th.
4:00 AMRAP x 3.; 2:00 rest between AMRAPS
20 double unders
10 SDLHP (75/55)
10 STOH (same weight)
start each AMRAP where you stopped on the last one.
July 4th Weekend Schedule:
Saturday: Normal group WoD at 9:00a.
Monday: One class at 9:00a. No other classes on Monday July 5th.
24:00 AMRAP
60 Burpees over KB
70 double kb front squat (32kgs/
24kgs; in each hand)
80 Cal row or bike
90yd HS walk
Listen to coach for HS walk scales
every 2:30 x 4 rounds
400m row or 800m bike
24:00 AMRAP
60 Burpees over KB
70 double kb front squat (32kgs/
24kgs; in each hand)
80 Cal row or bike
90yd HS walk
Listen to coach for HS walk scales
every 2:30 x 4 rounds
400m row or 800m bike
EMOMx3
3 power cleans
EMOMx3
2 power cleans
EMOMx3
1 power clean
For time:
50 air squats
Then
8 rounds-
8 pull-up
4 clean and jerks (115/75)
21-18-15-12-9-6-3
Strict HSPU
Front squat (195/125)
Bar facing burpee
20:00 cap
5 Rounds
2 Inch Worms
10 Russian KB Swings (Heavy)
100m Run
5 Muscle Cleans from mid-shin (set up
position)
R1-5: 3 Power Position Power Clean
R6-10: 2 Power Cleans, above knee*
R11-15 1 Power Clean, below knee**
*Pause 1-3″ off the floor AND just above the knee before cleaning.
**Pause 1-3″ off the floor, then clean.
Triple Grace
With a Partner
90 clean and jerk @ 135/95
Must be done in sets of 3 or more before switching partners
30-20-10
Shoulder to OH 135/95lbs
Chest to Bar Pull Up
Wallballs 20/14lbs
5 Rounds
2 Inch Worms
10 Russian KB Swings (Heavy)
100m Run
5 Muscle Cleans from mid-shin (set up
position)
R1-5: 3 Power Position Power Clean
R6-10: 2 Power Cleans, above knee*
R11-15 1 Power Clean, below knee**
*Pause 1-3″ off the floor AND just above the knee before cleaning.
**Pause 1-3″ off the floor, then clean.
Triple Grace
With a Partner
90 Sandbag Cleans 150/100lbs
Must be done in sets of 3 or more before
switching partners
30-20-10
Shoulder to OH 135/95lbs
Chest to Bar Pull Up
Wallballs 20/14lbs
Every :90 for 6:00 (4 sets)
10/8 Calorie Row
10 Step Ups on 24/20″ Box
In the remaining time accumulate as much
time as possible in an arms up plank. No rest
between rounds
5 Sets
5-10 GHD Back Extensions
Form focus
For Time
21 Box Jump Overs 30/24″
7 Wall Walks
21 Hang Power Snatches 115/75lbs
15 Box Jump Overs 30/24″
5 Wall Walks
15 Hang Power Snatches 115/75lbs
9 Box Jump Overs 30/24″
3 Wall Walks
9 Hang Power Snatches 115/75lbs
Slow 25 Minute AMRAP
200m Jog
20 Unweighted Lateral Box Step Overs 24/20″
1 Perfect Set of Toes to Bar (10 rep cap per
set)
10 Band Pull Aparts
400m Bike