A. PERFORMANCE & FITNESS:

Split Jerk (12 minutes) Heavy 2

 

B. PERFORMANCE & FITNESS:

3 Sets: (8 minutes) -12 Ab Wheels

30sec Hollow Hold

*Rest 2 minutes after each set

 

C. PERFORMANCE:

8 Minute AMRAP -5 Push Jerk @ 155/110

5 Box Jumps (30/24)

 

FITNESS:

8 Minute AMRAP -5 Push Press @95/65

5 Box Jumps or Step-ups 24/20

A. Strength: Low Hang Squat Clean ( Heavy 3 ) - 12 minutes

 

B. 2 Minute Max Calorie Row

 

Rest 2 minutes

 

35 Hang Squat Cleans at 75% of HVY 3

400 Meter Run

 

2 Scores For this Workout

Calories and Time Workout Finished

4th of July Spectacular

 

PARTNER WOD FOR TIME

66 Cleans (155/110)

66 Box Jump (24/20 in)

66 American Kettlebell swings (70/53)

66 Knees-to-Elbows

66 Sit-Ups

66 Pull-Ups

66 Shoulder To Overhead (135/95)

66 Wall Ball Shots (20/14 lbs)

66 Burpees

66 Double-Unders

A. Overhead Squats

Find Heavy 5

 

B. 12 Minute EMOM

Performance

Odd Min - 5 Overhead Squats @ 85% of heavy 5.

Even Min - 30 Double Unders + 5 burpees

Fitness

Odd Min - 5 Front Squats

Even Min - Singles / double under attempts for 25 seconds + 5 burpees

 

The Seven

7 Rounds for Time:

7 Hand Stand Push-ups

7 Thrusters (135/95)

7 Knees to Elbow

7 Deadlifts (245/165)

7 Burpees

7 Kettlebell Swings (70/53)

7 Pull-ups

 

Bench Press

3 โ€“ 3 โ€“ 3 โ€“ 3

 

EMOTM 12:00

10 Russian KB Swings (80/60)

10 Split Squat Jumps