Category: W.O.D.

Happy 4th of July!!!

Partner WOD:
20:20 AMRAP

7 Thrusters (Each)
4 Wall Walks (Split Reps Evenly)
17 HRPU (Each)
76 Goblet Squats (Split Reps Evenly)

WOD:
For time:
Karen
150 Wall Balls

Skill:
Work on Pull Ups

WOD:
16 minute AMRAP:
6 Pull Ups
6 Hang Cleans
6 Push Press
16 Situps
250 m Run

Strength:
Front Squats (5×5)

WOD:
8 Rounds:
30 Russian Twists
15 K/B Swings
100 m K/B Carry

Strength:
Bench Press (10,8,6,4,2,4,6,8, Max Reps)

WOD:
13 Min AMRAP:
5 Knees to Elbow
10 Floor Press
15 Double Unders

Strength:
2 Tabatas
Tabata 1: Push Press (LIGHT)
Tabata 2: Air Squats

WOD:
16 min EMOM:
Minute 1: 6 Deadlifts, 6 Burpees
Minute 2: 2 Wall Walks, 6 Burpees

Partner Wod:
Partner A does:
5 Shoulder 2 OH
5 Front Squats
8 Sit Ups

Partner B does:
as many Wall Balls as possible

Once Partner A is done, they switch with Partner B. the goal is to get to 300 wall balls ( total ) as quick as possible

GO GET IT FRIDAY !!!

WOD:
Death by Burpees

STRENGTH:
Power Snatch (focus on form )

WOD:
5 Rounds for Time:
Run 250 m
10 Hang Snatches
12 Box Jumps

STRENGTH:
Back Squat

WOD:
13 Minute AMRAP:
5 Power Cleans
6 Back Squats
Run 100 m