W.O.D. For time: - 75 KB Swings (35/53) - 1 mile Run - 75 KB swing (35/53)

W.O.D.

"For Time:"

- 1,000m Row

- 30 Ring Dips (scale: box dips, no bands)

- 30 SDLHP Rx: (55/75)

- 30 HSPU

- 30 Power Snatch Rx: (55/75)

- 30 Burpees

- 30 Pull ups

- 30 Thrusters Rx: (55/75)

*30 min Time cap

Squat clean EMOM: Start at 95/135 if you make the rep you have to make a 10# increase for the next minute.  Workout is over when you are not able to complete the rep before the minute is up.

WOD: 6 min AMRAP

- 12 KB goblet squat (35/53) - 24 du

WOD:

[caption id="attachment_5925" align="alignright" width="225"] Twinsies[/caption]

5-10-15-20-25

- Rig Burpees

- ABMAT sit-ups

5 HSPU after each round, Strict HSPU for Comp.

WOD:

6 RFT

- 5 Ring dips

- 6 T2B

- 7 Pull-ups

- 8 Snatch (95/135)

WOD: 20 min AMRAP - 20 DL (315/205) - 40 wall ball (14/20) - 20 Hang clean (225/135) - 40 wall ball 14/20 - 20 push press 135/95 - 40 wall ball 14/20

Press 10-8-6-4-2-2-2- then everyone will accumulate one minute of an overhead hold with their 4 rep weight.

WOD:

- 2k max effort row

20 min AMRAP

- 20 WB (14/20 to 9' and 10' line)

- 15 BJ (20/24)

- 10 Snatch (65/95)

Ring Muscle Ups: 4 sets of as many unbroken reps as possible with 2 min rest between each set.

(Scale 1: recline ring rows with feet on box,

[caption id="attachment_5870" align="alignright" width="300"] #TBT to July 5, 2014 - "4Taysen Merica Throwdown "[/caption]

Scale 2: recline ring rows with feet on floor) *No bar MU scale.

 

WOD:

21-15-9

- DL (155/225)

- T2B

- 10 Bar over burpees after each completed round (30 total burpees)

         

10 min jerk technique/strength

W.O.D.

Live by Thurster (Rx: 65/95, Comp: 75/115)

1 on 1st min

2 on 2nd min

3 on 3rd min

....

8 min max meter row

Rope climb practice/technique

8 min to find 1 RM of complex: 1 squat clean, 1 hang squat clean

W.O.D.

12 min AMRAP

- 6 Hang squat cleans 95/135

- 5 pull-ups

- 4 C2B

- 3 bar MU

 

Only Noon Class held today!

W.O.D.

- 30 Clean & Jerk  (95/135)

- 50 DU

- 1200m Run

- 20 Clean & Jerk  (95/135)

- 75 DU

- 800m Run

- 10 Clean & Jerk  (95/135)

- 100 DU

- 400m Run

             

Remember today is a reduced schedule: 6 AM, Noon, 6 PM ONLY

10 min to work to a heavy 5 rep Deadlift

W.O.D.

8 min AMRAP

- 10 Pull up (Comp: C2B)

- 10 DL (Rx: 135/225, Comp: 205/315)

Work to heavy 2 rep back squat W.O.D.  For time: 30 cal row buy in 2 rounds: - 30 WB (14/20) - 30 Squat Clean (65/95) - 30 ab mat sit ups