Thursday

4th of July Tribute Wod

A.  4 Rounds for Time:

300 Meter Run

24 Toes to Bar

24 Box Jumps (24,20)

24 Goblet Squats (53,35)

24 Hand Release Push Ups

24 Calories Row or Ski (alternating each round)

24 Air Squats

Wednesday

A. Five Sets of 5 Front Squat @75%

B.  Partner Wod:

As Many Rounds as possible in 20 Minutes:

8 Double Dumbbell Step Ups (20 Inch Box)

6 Double Dumbbell Hang Squat Cleans (50,35)

2 Wall Walks

One Partner Completes a Round while the other Rest

Tuesday

A.  Every Minute on the Minute for 10 Minutes 1 Snatch add weight each time

B.  Buy In: 50/40 Calorie Ski

Then

4 Rounds of:

12 Snatches (135,95)

12 Wall balls (20,14)

24 Butterfly Sit Ups

Monday

A.  5 Sets of 5 Deadlifts starting at 50% working up each set

B. 21-15-9-21

Deadlifts (95,65)

Push Press

Run a 200 Meter after each set

Friday

A. For Time:

50 Barbell Forward Step Lunges (45,35)

5 Wall Walks

50 Barbell Strict Press

5 Wall Walks

50 Barbell Curls

5 Wall Walks

50 Barbell Crunches

5 Wall Walks

Thursday

Partner Wod

A. For Time:

Buy In: 800 Meter Run (Together)

Then:

10 Rounds of

10 Power Cleans (155, 115)

10 Burpees

Then:

Buy Out: 800 Meter Run (Together)

Wednesday

A. In 10 minutes go for a max load set of 10 Bench Press

B. As Many Rounds as Possible in 20 Minutes:

15 Box Jump Overs (24,20)

10 Dumbbell Snatches (50,35)

10 Push Ups

Tuesday

A. 4 sets of 3 tempo(41X1) front squats @75%

B. For time:

12-9-6

Bar Muscle Ups

24-18-12

Front squats (135,95)

Monday

A. Find a One Rep Max Clean and Jerk

B. 7 rounds for time of:

30 double-unders

200-m run

Friday

A. For Time:

9 Snatches (135,95)

21 Handstand Push Ups

7 Snatches

15 Handstand Push Ups

5 Snatches

9 Handstand Push Ups

Thursday

Partner Wod

A. 20 Rounds:

You Go I Go

3 Shuttle Runs

6 Single Arm Dumbbell Thrusters (50,35)

12 V Ups

Wednesday

A. Find a 10 rep max Front Squat in 10 minutes.

B. As Many Rounds as Possible in 6 Minutes:

12/10 Calories Echo

15 Kettlebell Swings (53,35)

10 Wall Balls (20,14)

Then

As Many Rounds as Possible in 6 Minutes:

12/10 Calories Ski

8 Toes to Bar

20 Cross Overs

Tuesday

A. 5 Sets of

2 Hang Clean

3 Push Jerks @70-80%

B. Single Arm Dumbbell Chipper:

For Time:

50 Push Press (50,35)

10 Push Ups

50 Deadlifts

10 Push Ups

50 Goblet Step Lunges

10 Push Ups

50 Devils Press

Monday

A. 5 Sets of 4 Tempo (42x1) Bench Press @65-75%

B. Buy In: 1k Row

        21-15-9

Power Cleans (135,95)

Pull Ups

Friday

A. For Time:

4 Rounds for Reps

Stations:

Rope Climbs

Double Dumbbell Step Ups (50,35)

Russian Twist (53,35)

Ring Dips

Rest

Thursday

Partner Wod

A. As Many Rounds as Possible in 25 Minutes:

10 25Ft. Shuttle Runs

20 Syncro Lunges

20 Hang Dumbbell Snatches (50,35)

20 Dumbbell Sit Ups

Wednesday

A. Every minute on the minute for 10 Rounds

2 cleans

1 jerk @75-85%

B. 4 Rounds:

10 Sumo Deadlift High Pulls (115,75)

10 Box Jump Overs

10/7 Cal on Ski Row or Echo (8,5)

Tuesday

A. 4 Sets of 5 Deadlift @75-85%

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

Hang Clean

Hang Squat Clean

Push Press (135,95)

Monday

A. 5 Sets of 7 Front Squat @65-70%

B. 4 Rounds for Time:

400 Meter Run

5 Front Squats (155,115)

10 Burpee Pull Ups

Friday

A. As Many Rounds as Possible in 8 Minutes:

4 Bar Muscle Ups

8 Double Dumbbell Bench Press (50,35)

10 Calories on Ski

Then

As Many Rounds as Possible in 8 Minutes:

2 Wall Walks

8 Dumbbell Hang Snatch (50,35)

10 Cal Row