No Skill Today
Optional Core Post WOD: 5 sets not for time of 20 V-Ups, 15 Tuck Crunches, :20 Hollow Hold, :20 Arch Hold
"Adderall" 0:00-10:00: 1 Mile Run, Max Clean & Jerk (135/95) in remaining time 10:00-13:00: Rest 13:00-20:00: 800 Meter Run, Max Power Snatch (115/80) in remaining time 20:00-23:00: Rest 23:00-27:00: 400 Meter Run, Max Thrusters (95/65) in remaining time
Pull Ups - Tabata 4: Flex Hang :10-:20 (or static hang), Ring Rows (can add weight/elevate feet)
Snatch Pull - 3x5 @ 90% (of snatch), 3-Position Snatch (floor, knee, mid-thigh) - 5x1 @ 70%, 2 Power/Push Jerk + 1 Split Jerk - 5x1 @ 70%
AMRAP 6: 2, 4, 6, 8...T2B, Jumping Lunges (hc), Russian KB Swing (71/53)
**NEW SKILL** Pull Ups - 5 Minutes to Warm Up and Find a Max Set of Strict Pull Ups
E2MOM x 5: Back Squat - 5 @ 78%
For Time: 10 Rounds, 35 DUs (70 singles), 7 Devil's Presses (35/25)
In Teams of 3 For Time: Buy In, 2250m Ski Sprint Relay Switching Every 250m (3x's each), Rest 5 Minutes, then 5 Rounds - 1. 200m Sandbag Run (45/25), 2. 15 Hang Power Snatches (115/75), 3. 15 Box Jump Overs (24/20)
Lift Form Review/Mobility
Clean Pull - 3x3 @ 95% (of clean), Power Clean - 5x2 @ 75%
For Time: 3 Rounds, 400m Run, 12 Bear Complex (95/65), 18 OTB Lateral Burpees
Lift Form Review/Mobility
E2MOM x 7: Rounds 1, 2, 4, 5, 7 Back Squat - 1 @ 90%, Rounds 3, 6 Front Squat - 1 @ 95%
Supabata 12: 1. Ball Slams (20/15 does not need to be below parallel), 2. Sit Ups, 3. 1 Rope Climb
Lift Form Review/Mobility
For Time: 27 Deadlifts (185/125), 21 Deadlifts (225/155), 15 Deadlifts (275/185), 9 Deadlifts (315/225), Rest 1:00 After Each Set
6 Rounds of 2:00 On, 2:00 Off: 30/22 Cal Row, AMRAP DUs in Remaining Time. (Should have :45 of jumping time.)
Lift Form Review/Mobility
Snatch Pull - 3x3 @ 95% (of snatch), Power Snatch - 5x2 @ 75%, Jerk - 5x2 @ 75%
AMRAP 10: 4 Bar MU, 8 - 3" Deficit HSPUs, 10 DB Box Step Overs (50/35 on 24/20)
In Partners For Time: 50-40-30-20-10 Ski for Calories, Power Cleans (135/95), AND Starting at 0:00 and E5MOM 40 Wall Balls (20/14). Split all reps, 35 Minute Cap.
***Class Times 7:30M, 9:00AM, 12:00PM, 5:30PM***
In Partners (You Go, I Go Style) For Time: 7 Rounds, 4 Rope Climbs, 17 Burpee DB Deadlifts (50/35), 76 Air Squats, 245 DU Buy Out (both partners) ***HAPPY 4TH OF JULY!!!***