13.2

 

13.2

 Tuesday, July 9th

Complete as may rounds as possible in 10 minuets of:

5 Shoulder to over head 115/75

10 Dead lifts 115/75

15 Box jumps 24/20

 

Back to the Grind

 

Back to the Grind
Monday, July 8th

Snatch balance

2-2-2-2-2-2-2

WOD 25 min time cap

4 RFT

10 hang squat snatches

20 HR push ups

400m run

Holy Pec's

Holy Pec's

Bench Press 5 x 5 rep max

10-1 reps
Deadlifts

HR Push-ups
1-10 reps

Cash out- Bear crawl 200 feet  (75 yards)
length of mat- 4 x

The Day After Tomorrow

Friday July 5th

Hang Cleans- work up to a 4 rep max

With partners

For time:

100 m farmers carry

20 overhead squats

30 sumo deadlift to high pull

40 thrusters (same bar) 65/35

30 sumo deadlift to high pull

20 overhead squats

100 m farmers carry 

*every time you drop the bar 3 burpees to pick it back up

Fireworks

                                                                     Happy July 4th!

We will be doing a special 4th of July workout!

Only class is at 9 am. Feel free to stay after class and play volleyball, swim and have fun!

Regional 50's WOD

Regional's 50's WOD

5 x 2 reps (each arm with a KB) Turkish Get-ups, work up to a heavy set of 2

50 Wall Balls    20/14
50 Chest-Bar Pull-ups
50 Pistol Squats
50 One arm DB Snatches   70/35
 

"Everything's better when we're together"

Partner WOD

50 Hang Clean and Jerks
Partner holds handstand or bar overhead

100 Box Jumps
Partner holds front rack   **2 front squats every 10 box jumps**

50 Burpees
Partner holds a pull-up

1000 m Row
Partner holds a bar in a deadlift

100 sit-ups
Partner holds a plank
**2 push-ups every 10 sit-ups**

*If your partner drops a hold you MUST switch