6 min emom
a. Front Squat 3 x75%
WOD
DT
5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Wednesday 7.4.18
July 4th 1776
Independence Day
For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps of all movements, in any order.
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.
The only requirements are that the team not complete more than 200 rep
Tuesday 7.3.18
Warmup
bike or jog or row 2min
Ape Walk down - high kicks back
Crab Walk - high kicks back
Seal Rock Cobra to Childs pose 10x
Wrist Clock Mobility Hands and knees and stretch it out
Skill Work
Wait for coach - all at once burgener drill 3x
8 min to establish 80-90% - Hang Power Snatch + OHS 2+2 (2) -
wait for coach to start clock
4 minute EMOM - min 1-3 =Snatch 3x1, min 4 =1x4
WOD
15 minute amrap
5 BTN snatch grip Push Press 155/105
10 t2b
15 cal row
Friday 6.28.18
Warmup
"
3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
"
Strength / Skill
"EMOM Bench Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom"
WOD
10RFT
10 cal row
10 ball slam
5 hspu
1 rope climb