WODs June 27-July 3

Please note that there is only one class on July 4 at 9am.  

 

Monday 6/27

Theraband warm up

1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 65%
 
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 65%
 
2.  Conditioning
7 RFT:
7 Hang Squat Cleans, 135/95
7 Bar Facing Burpees
7 C2B Pull ups

 

Tuesday 6/28

1. Conditioning
5 RFT:
21 Wall Balls
15 Calorie Row
9 TTB
 
2.  Midline
A.  3x20 weighted Abmat Sit ups - feet anchored
B.  3x30 Good Mornings, 45#

 

 

Wednesday 6/30

1. Snatch
"Isabel" 30 Snatches for time, 135/95/Grace 30 Clean and Jerks for time

2. Snatch Accessory Work
5×1 Snatch Pulls, Climbing

3. Squat
3×2 Back Squat, across, heavier than last week, if possible. 

Thursday 6/30

 

EMOM 30: 

1. Max unbroken HSPU

2. DU practice

3. 10 ring rows

4. Kb snatch 5 each arm

5. Farmer Carry (AHAP) to wall

 

 

Friday 7/1

1.  Conditioning
AMRAP 10 of:
10 Hang Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10 sumo deadlifts
(95/65)

2.  Midline
3 rounds of:
Every 2 minutes on the 2 minutes
Mins 1-2:  100 Double unders (do your best)
Mins 3-4:  30 GHDSU/ab mat situps
Mins 5-6: 30 Calorie Row/bike

 

 

Saturday 7/2

1. Clean and Jerk
EMOMx10: 1 Squat Clean and Split Jerk
 
2.  Muscle-up Conditioning
10 RFT: 3 unbroken Muscle ups/CTB

3. Conditioning
4 RFT:
800m Run
4 Rope Climbs
40' DB Walking Lunge, 70/50

 

Sunday 7/3

3 RFT

Double kb front rack carry—100m (wall 2x)

OH KB carry 50m x2 (1 each arm)

3 bodyweight front squats

400m run

 

 

50-40-30-20-10 cal row.  1 minute rest between rounds