Month: July 2016

6 Min EMOM Even: 7-10 Strict Ring Dips Odd: 4-8 Tall Box Jumps   10 Min EMOM Even: 50 D/U Odd: 12 KBS 53/35   Strength: Split Jerk 7 sets of 1 rep… trying to build to a heavy single.

WOD: 18 Minute AMRAP Round 1 12 Bar Muscle Ups 12 Snatches 135/95 400m Run Round 2 9 Bar Muscle Ups 9 Snatches 155/105 400m Run Round 3 6 Bar Muscle Ups 6 Snatches 185/135 400m Run Round 4 3 Bar Muscle Ups Max Snatches in the remaining time 205/145 Score is total reps completed…

Supposed to be real hot today!!!! I am posting a WOD, but you can do open gym/globo gym if you’d like.   4RFT 400m run 25 Thrusters 95/65 30 Box Jumps 24/20

7 min EMOM- 3 Power Satch 60-80% 1 RM Power Snatch   For time: 50 walking lunges 25 Burpee 500m Row 25 ring dips 50 double-unders 25 knees-to-elbows 50 kettlebell swings, 53/35 25 hang squat cleans, 35-lb. dumbbells 50 Sit Ups 25 back extensions/ Good mornings 50 wall-ball shots, 20-lb. ball

Strength: Front Squats 4 @ 70% 4 @75% 4 @78% Find your 4 RM   For time: 50 box jumps, 24-inch box 25 handstand push-ups 40 box jumps, 24-inch box 20 handstand push-ups 30 box jumps, 24-inch box 15 handstand push-ups 20 box jumps, 24-inch box 10 handstand push-ups 10 box jumps, 24-inch box 5…