Blogs

WOD- Amrap in 12 Min:

7 Deadlifts

21 Wall Balls

5 High Box Jumps

Strength- Shoulder Press

3 Rep

WO- For Time:

50 Mountain Climbers

20 Push Ups

50 Mountain Climbers

15 Push Ups

50 Mountain Climbers

10 Push Ups

Wod: For Time

3000m Row

300 Double Unders

Run 3 Miles

Saturday 7/25/15

Option A
For Time:
30 Chest to bar Pull Ups
30 Burpee to Plate
30 Wall Balls
or
Option B
AMRAP in 7 Minutes
30 Wall balls
30 Burpee to Plate
30 Pull Ups

For the weightlifting clinic I will be running a mini workshop on the Snatch and Clean & Jerk tomorrow.

If you still want to sign up for Saturdays clinic you can under the sign up tab in class schedule.

WOD- For Time:

Row 500m

40 Airsquats

30 Sit Ups

20 Push Ups

10 Airsquats

WOD- 3 Rounds for Time

200m Front Rack Walk

30 Kb Swings

Focus- Muscle Up Transitions

WOD- For Time:

Row 500m

rest

For Time:

Row 2k

AMRAP in 8 Min:

5 Strict Pull Ups

5 Strict HSPU

10 Kipping Pull Ups

10 Kipping HSPU

With a partner
For Time:
75 Partner Burpees
50 1 Arm Dumbell Snatches
25 Bar Muscle Ups
Waiter Walk 400m

Just kidding, your going to fry your quads 🙂

AMRAP in 5 minutes
Row 500m
50 Wall Ball Shots
Rest 1 Minutes
Amrap in 3 Minutes
Row 300m
30 Wall Ball Shots

Rest 1 Minute

Amrap in 1 Minute

Row 100m

10 Wall Ball Shots