06.29.16

 

4thofjuly

 

4th of July WOD schedule- 9am class only

 

 

Skill: Snatch
every 2:00 for 12:00
1x snatch pull
1x hang snatch
1x snatch balance
1x OHS

then 4 x 2 reps of snatch lifts with 100+%

WOD:
9:00 AMRAP
5 burpee box jump overs
10 KB swings 53/35
5 pull ups

06.28.16

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Skill: Front Squat
4 reps @ 60%
3 reps @ 70%
2 reps @80%
4 reps @70%
3 reps @80%
2 reps @85%
6 reps @60%

WOD:
3 RFT
20 box jumps 24/20
5 sandbag ground to shoulder
50′ sandbag carry
5 sandbag ground to shoulder
50′ sandbag carry
120 single jumps

06.27.16

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Skill:
Strict Press
50% x 4 reps
60% x 3 reps
70% x 2 reps
80% x 1 rep
85% x 1 rep
90% x 1 rep

WOD:
1 x 600m row
rest 1:00
2x 300m row
rest :30
2 x 500m row
rest :45
1 x 300m row
*work with a partner so that one is rowing while one is resting in between sets (ie after both 300s are rowed by one person)

 

06.25.16

Make up Strength

WOD:
3 RFT
5 Deadlifts 225/185 or 185/125
1 Rope Climb or 3 up/downs
20 Lateral hops over bar
200m plate carry- grab 2 plates, one each hand and carry to the side of body
women-25#, men- 45#

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