Happy 4th of July Class at 9am and 10am! Let’s make this huge. LumberJack 20 20 Deadlifts (275lbs) Run 400m 20 KB swings (70/53) Run 400m 20 Overhead Squats (115lbs/75lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24/20″) Run 400m 20 DB Squat Cleans (95/65) Run …
REST DAY
For time 200m run 25 GHD 400m run 25 GHD 600m run 25 GHD 800m run 25 GHD 1,000m run 25 GHD EMOM x5 2 hang cleans EMOM x5 2 hang snatches Athlete will choose weight EMOMx10 2 push presses
Competitors WOD For time 1000m row 20 pullups 30 thrusters 135/95 20 pullups 1000m row C2B progressions 1 min rest For time Partner pistols 100 reps, switching every 25 reps. Other partner is handstand walking during pistols
DIANE 21-15-9 Deadlifts 225/155 HSPU work up to a 3rm snatch 1 RM back squat
Partner 50’s WOD One partner works at a time 21 min amrap 50 cal row 50 box jump overs 50 deadlifts 185/125 50 wall balls 20/14 50 ring dips 50 wall balls 50 deadlifts 50 box jump overs 50 cal row
1. 13.1 OPEN WOD 17 min AMRAP 40 bar over burpees 30 snatches 75/45 30 bar over burpees 30 snatches 135/75 20 bar over burpees 30 snatches 165/100 10 burpees 30 snatches 210/120 2. EMOMx14 ODD 3 OHS EVEN 10 TTB
Competitors WOD 1. “Mary” 20 min AMRAP 5 HSPU 10 Pistols 15 Pullups 2. Find 3rm thruster from the floor 3. 3RFT 40 GHD sit ups 30 back extensions 20 hip extensions 10 back and hip extensions
Active rest Row,run, swim or bike.
1. Death by Clean and Jerks 155/105 2. 10×25 unbroke double unders 3.4 rnds 400M run 4 muscle ups 20 push ups
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