July 4th 8,9,am classes
WOD
With a partner, complete:
400m run
60 Burpees
60 Wall balls (20#/14)
60 Push ups
60 OH squats use 45% of 1 rep max
60 Sumo deadlift high pulls (75/55)
60 Ring dips
60 OH lunges with (45#/25) plate
60 Toes to bar
120 Double unders
800m run
1 person works at a time, run is done together.
Strength/Skill – Snatch Balance 4-4-4-4 9 Power Snatch (135/93) 9 OHS (135/93) 9 Muscle-ups 6 Power Snatch (135/93) 6 OHS (135/93) 6 Muscle-ups 3 Power Snatch (135/93) 3 OHS (135/93) 3 Muscle-ups
Strength/Skill – Work up to a heavy jerk Special Mary For time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 10 handstand push-ups 20 one-legged squats, alternating 30 pull-ups 15 handstand push-ups 30 one-legged squats, alternating 45 pull-ups 10 handstand push-ups 20 one-legged squats, alternating 30 pull-ups 5 handstand push-ups 10 one-legged squats, alternating…
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his…
12 min EMOM: Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 76% of 1RM Front Squat For Both Lifts 27 min EMOM Min 1 – 12 Burpees to plate 45/25 Min 2 – 10/8 AAB Cals Min 3 – 15 KBS 53/35
15 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 21 min EMOM Min 1- 12/10 AAB Cal Min 2- 60 D/U 2:1 Min 3- 2 Rope Climb 3:1
Challengers…..We will attempt to make up yesterday’s classes today at 11am,3pm,and 7pm. WOD- 10 RFT 8 OHS 105/75 10 T2B 12 Alt Pistols **E2MOM 5 Russian Swing 70/53 **