Reminder that we will be closed all day on Tuesday, July 4th to honor Independence Day. Partner WOD “Fourth Of July 2017” With a partner, complete the following for time: Begin with a 1776m Row Then complete “The Seven” Hero WOD, partner style – alternate exercises with your partner: 7 rounds of: 7 Handstand push-ups 7 …
Olympic 5 sets – every 2:00: 3 High Hang Cleans + 1 Jerk Start at 60% of 1RM clean and jerk, build to heaviest possible with no misses. Conditioning For time: 25 Back Squats (135#/93#) 400m Run 25 Shoulder-to-Overhead (135#/93#) 50 Pull-ups 25 Shoulder-to-Overhead 400m Run 25 Back Squats *No racks. Take bar from the …
Strength 4 sets: 3.3.3 Speed Deadlifts* @ 50-55%% 1RM Rest :60 5-8 L-Pull ups** @ 21×1 Tempo Rest :60 *Perform three touch and go deadlifts focusing on rapid hip extension once the bar passes the knees. Drop the bar, rest for 10 seconds, repeat two more times for one complete set. Do not exceed 55% …
Olympic Complete 4 sets: 20 Russian Kb Swings (As heavy as possible) Rest :60 10 Dumbbell Strict Press Rest :60 20 Dumbbell Walking Lunge Steps Rest :60 Conditioning Reps of 21-15-9 for time: Power Cleans (155#/103#) Toes-2-Bar
Strength 4 sets of: 4 Tempo Front Squats @ 32×1 (7-8 RPE) Rest :60 8/8 One Armed Bent Over Rows Rest :90 Conditioning 5 rounds for total time of: 15 Wall Balls (30#/20#) 10 Burpees Rest :60 between each set
Partner WOD With a partner, one person working at a time for max reps: 4 minute Max Calorie Row 4 minute Max Box Jumps (24″/20″) 4 minute Max Handstand Push-ups (scale to pike push-ups or push-ups) 3 minute Max Calorie Row 3 minute Max Box Jumps 3 minute Max Handstand Push-ups 2 minute Max Calorie …
Conditioning “Pyramid Helen” For time: 1200m Run 63 Kb Swings (53#/35#) 36 Pull-ups 800m Run 42 Kb Swings 24 Pull-ups 400m Run 21 Kb Swings 12 Pull-ups
Olympic Every 2 minute for 12 minutes (6 sets): 3 Hang Snatches w/ 2 second pause above knee Conditioning Complete for time: 500m Row 20 Deadlifts (225#/153#) 30 Burpees 40 Toes-2-Bar 30 Burpees 20 Deadlifts 500m Row
Strength Push Press 5-5-5-3-3-3 Build to a heavy set of 5, then heaviest set of 3. Conditioning CF Open 15.3 14 minute AMRAP: 7 Muscle-ups (scale to 20 Pull-ups) 50 Wall Balls (20#/14#) 100 Double Unders (scale to 50 Doubles or 150 singles)
Strength 7 x 5 Back Squats – Every minute on the minute. Aim for ~60% of 1RM. Use the same weight for all seven sets. Conditioning “The Chief” 5 x 3 minute AMRAP: 3 Power Cleans (135#/93#) 6 Push-ups 9 Air Squats Rest 1 minute between rounds. Start each round where you left off in …
