Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am.
12 min EMOM-
Min 1 & 2: 3 Back Squats @ 65%
Min 3 & 4: 3 Back Squats @ 75%
Min 5 & 6: 2 Back Squats @ 80%
Min 7 & 8: 1 Back Squat @ 85%
Min 9 + : 1 Back Squat @ 85+%
*Building to a heavy single, if all feels good, go for a max single*
4 RFT:
30 Single Leg Box Jump Overs 20″/18″
2 Rope Climb
6 Bar M/U (12 C2B + 6 Dips)
12 S2OH 115/85
*18 min Cap*
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. Strength -Power Snatches 5-5-5-5 W.O.D. -Weight….it’s running “FRAN”!!!! 21-15-9 Thrusters 95/65 Pull-ups 290m run 45/25lb plate between ever round. Weight its running Fran, get it….lol, lol!!!!
Strength/Skill – Hang Clean Pulls 3-3-3-3 75% of Power Clean Hang Power Clean 2-2-2-2 75% of P.C. Every minute on the minute for 20 minutes: ODD Minute: 3 Dips (weighted) 5 Toes-to-bar EVEN Minute: 2 Bear Complex (75#/115#) Bear Complex = Power clean + Front squat + Push press + Back squat + Push press
Strength/Skill – Push Press 3 x 1 4 Rounds for reps: 1 min Rope climbs 1 min Wall climbs 1 min Knees to Elbows 1 min Hollow rock 1 min DU 1 min Rest
3 rounds for time 5 pistols (each leg) 10 pullups 30 D.U.’s 5 wall climbs 10 KBS (53/35#) 30 D.U.’s Rest 1:00 :45 Mins past the hour: 10 MIN EMOM – 100m Sprint
“Tababta you face off mash up” W.O.D. Tababtas Front Squat – 115/95 100/75 85/45 Deadlifts – 115/95 100/75 85/45 Back Squats -115/95 100/75 85/45 Burpees over the bar
Surprise!!!!!!! Come in and get it!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!