Happy Fourth of July
Partner WOD
15 min AMRAP
150 Med Ball Cleans 20/14 with remainder of time you and your partner Row as many meters as you can. One works one rests.
rest 3 min
12 min AMRAP
150 Push Presses 115/75 remainder of time do as many rope climbs as you can. One works one rests.
Strength/Skill – Power Clean Find your 1 RM – Your 1 RM is w/ good technique. Once technique goes out the window….your 1 RM is 10 lbs. less!!!!! For Max Reps: Max reps of High hang power clean (60% of 1RM Power clean) in 1 minute Max reps of Box jump (24/20) in 1 minute…
Congratulations Brian Reilly. He scored in the 99.7th percentile on the Air Force Fitness test. The highest score in his 28 year career!!! Way to go Brian!! Strength/Skill – Deadlift 5-5-3-3-1 21-15-9 reps for time: 21-Overhead Weighted Lunges 45lb Plate 21 – Wall Balls 20/10 15 -Overhead Weighted Lunges 45lb Bar 15 – Wall Balls…
Strength/ Skill – EMOM 10 mins Even min – 10 Med Ball Cleans. Odd Min 5 Strict HSPU’S Three rounds for time: Run 400m 21 Power snatch, 75# (55#) 3 Rope climbs
120 Double-unders 600m Run 60 Sit-ups 90 Double-unders 400m Run 45 Sit-ups 60 Double-unders 200m Run 30 Sit-ups Skill: Snatch: work up in weight if form is good.
Strength: Every 90 sec for 5 sets 3 Deadlifts @ 87.5% of 1RM Re-grip after every rep Every 90 sec for 5 sets 4 Strict Presses @ 80% of 1RM Do Not Lean back or over extend!!!! For Time: 75 Wall Balls 20/14 50 Burpees 25 Snatches 135/95….yes you are squating!!!
Tabata Sit Up MedBall Twists Hollow Rocks 16 min AMRAP – 30/25 Cal Row 45 KBS 53/35 20/15 AAB Cal 45 Front Rack Lunges 45/35