A.

Partner wod

Buy In:

120 Calories on ski or Rower

Then 2 Rounds of:

30 Syncro V-Ups

30 Syncro Kettlebell Swings (53,35)

30 Syncro V-Ups

30 Box Jump Overs (24,20) (split)

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)