A.

Snatch Complex @50% Adding Weight Each Set in 10 min

1 Snatch

1 Hang Snatch

1 Squat Snatch

B.

As Many Rounds as Possible in 15 Minutes:

10 Alternating Dumbbell Snatches (50,35)

4 Strict Handstand Push Ups

3 Muscle Ups

*ring or bar

A.

Partner Work-Out

Stations

3 Rounds for Reps

2:00 Work :30 Transition

Sled Push (125,80) (50 meter increments)

Rope Climbs

Big Ropes

Farmer Carry (50’s,35’s) (50 meter increments)

*switch however*

*Push together or one at a time

*Weights refer to how many plates on sled not including sled weight

Men= 45, 45, 35

Women= 45,35

*depending on weather we will SUB sled for Max GHD Sit-Ups (scale V Ups)

*Score = Total reps of all movements and covered meters

A.

4 Sets of 3 Tempo (03X2) Bench Press @ 75%

B.

For Time:

30-20-10

Hang Clean and Jerks (95,65)

Wallballs (20,14)

(400 Meter Run AFTER each set, ENDING with a 400m Run)

A.

As Many Rounds as Possible in 10:

12/ 9 Cal Echo

6 Squat Cleans (155,105)

5 Lateral Burpees over Barbell

Rest 3:00

As Many Rounds as Possible in 10:

250 Meter Row

8 Toes to Bar

10 Kettlebell Swings (53,35)

A.

5 Sets of 3 Front Squat @ Starting with 65% add weight each set

B.

2 Rounds For Time:

25 Box Jump Overs (24,20)

15 Double Dumbbell Power Cleans (50’s,35’s)

5 Double Dumbbell Push Press

(50’s,35’s)

A. 4 Sets of 2 Tempo Front Squats

(03x1) @75%

B. For Time:

30 Kettle Bell Swings (70,53)

25 Shoulder To Overhead (95,65)

20 Kettle Bell Swings

15 Overhead Squats (95,65)

10 Kettle Bell Swings

5 Overhead Squats

A. Happy 4th of July ❤️💙

8:00 and 9:00 Class ONLY

Hero Wod Wes

For Time:

800 meter Run (with 25/15 lb Plate)

Then:

14 Rounds of:

5 Strict Pull-Ups

4 Burpee Box Jumps (24/20 in)

3 Cleans (185/135 lb)

Then:

800 meter Run (with 25/15 lb Plate)

A. For Time:

Buy In:

40 Back Squats @ 50%

Then:

3 Rounds of

30 Crossovers / 40 Double Unders

20 Russian Twist (44,35)

15 Push Ups

10 Weighted Sit ups (Same weight as Twist)

A. 4 Sets of 7 Bench Press @70%

B. Stations:

Four Rounds For Reps Of:

1:00 Work :20 Rest

Ring Dips

Echo Bike

Walking Front rack Dumbbell Lunges (50,35)

A.

For Time:

Buy In:

40/30 Cal Echo

Then 2 Rounds:

40 Deadlifts (225,155)

40 Body Weight Jumping Lunges

40 Hand Stand Push Ups

Buy Out:

100 Double Unders

A.

Partner Wod

4 Rounds For Reps:

As Many Rounds As Possible in 5 minutes:

Partner A: 12/10 Cal Ski

While

Partner B: 30 AbMat sit ups

*switch each time both movements are completed

*Then 3 min to complete together

100m Single Arm Kettlebell Front Rack Carry, switch arms each 50m

*Rest time= leftover of 3 min before repeating

*if not finished leave KB and return to finish on next round

*score equals total reps + 100 reps for every 100m carry completed

A.

For Time:

1-2-3-4-5-6-7-8-9-10

Squat Clean Thrusters @155/105

Burpee Box Get Overs @48 inches

*1 min elbows plank between each round*

*no penalty for breaking up plank

*time for plank is cumulative

A.

3 Rounds For Time:

21 Toes to Bar

Then :

3 Dumbbell Complex

*One Db Complex consists of:

(Left arm)

2 DB Snatch

2 DB Hang Snatch

2 DB S2OH

2 DB Hang Clean

2 DB Clean

(Right arm)

Repeat

*One whole complex=both arms

A.

4 Sets of 3 Regular + 4 Tempo (40x2) Back Squat @ 60-70%

*these reps are completed back to back for a total of 7 reps

First 3 are regular pace no tempo

Last 4 are with a 4 second negative

No pause at bottom

Explode up

Deep breath at top before next rep*

B.

As Many Rounds As Possible in 14 minutes:

4 Strict Pull Ups

8 Goblet Squats (70,50)

4 Wall Walks

A.

5 Sets of 3 Front Squat Starting at 65% Working Up Each Set

B.

For Time:

15 Ring Dips

15 Front Squats (155,105)

10 Muscle ups

10 Squat Cleans

10 Ring Dips

5 Front Squats

A.

Partner Workout 1

As Many Reps As Possible in 5

Max tire flips

*partners work together

B.

Partner Workout 2

For Time:

10 Rope Climbs

50 Deadlifts (225,155)

50 Lateral Burpees Over Barbell