8 rounds
10 dubs
5 ring rows
10 bar ohs
2 inch worms
21:00 AMRAP
12 Chest to bar pull ups
60 double unders
8 chest 2 bars
40 double unders
7 squat snatches (135/85)
E2MOM x 9 rounds
30′ hs walk
10′ walk, turn right 10′ walk, turn left 10′ walk
E2MOM x 4
200m Run
10 Russian KB Swings
In the remaining time perform a wallsit
Each partner begins on a different machine. Once athletes complete the required distances they begin performing Power Cleans at their own pace, where the team’s score is their power clean reps added together.
Athletes rotate machines each round, so each athlete on the team should perform 2 rounds on each cardio element. 2 scores: Total Team Power Clean and total Individual Power Cleans.
Teams of 3
AMRAP 3 Minutes x 6
– Row 500/450m
– Bike 800m
– Run 400m
Max rep Power Cleans @ 80% of 1 rep in remaining
time
Rest 2:00
Score A – team reps
Individual reps
5 Rounds
15 GHD Sit Ups
15 Bar Facing Burpees
9 Thrusters 115/80lbs
July 4th Weekend Schedule:
Saturday: Normal group WoD at 9:00a.
Monday: One class at 9:00a. No other classes on Monday July 5th.
5×10 hip extensions
For time:
40 bar muscle ups
60 deficit HSPU 2″/1″
Partition as desired.
In teams of 3, For Time
UB sandbag bear hug squats (150/100)
21-18-15-12-9
Partner 1 does 21, then partner 2 does 21, then P3 does 21, then each do 18… Etc.
July 4th Weekend Schedule:
Saturday: Normal group WoD at 9:00a.
Monday: One class at 9:00a. No other classes on Monday July 5th.
400m easy run
2 rounds-
25′ toes only walk
25′ heels only walk
25′ monster walk
25′ high knees
25′ butt kicks
3 rounds –
100 m sprint
build to full sprint, then throttle down before 100m
8 rounds: 150m run
2:00 rest between runs
score is slowest round
4 sets
8-30 GHD sit ups
compare to how they felt on June 8th
accumulate 7 minutes farmers hold As Heavy as Possible
15:00 cap
400m easy run
2 rounds-
25′ toes only walk
25′ heels only walk
25′ monster walk
25′ high knees
25′ butt kicks
3 rounds –
100 m sprint
build to full sprint, then throttle down before 100m
8 rounds: 150m run
2:00 rest between runs
score is slowest round
4 sets
8-30 GHD sit ups
compare to how they felt on June 8th
accumulate 7 minutes farmers hold As Heavy as Possible
15:00 cap