wod

Ryann

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Monday July 9th

Strength: Snatch, est. Heavy for the day (~20 min)

• 0:00-12:00

  • Athletes will work to establish a heavy for the day, not a 1 rep max

• 12:00-15:00 transition

  • Reset bars

• 15:00-19:00

  • Snatches every 30 seconds @60-70% of today’s heavy (Practice cycling power snatches)

OR

• • 1 Snatch (squat) every 30 seconds @ 80%

WOD:  for time

• 400 m Farmer Carry (53/35 KB)

  • 2 RDS

    • 50 Wall Ball Shots (20/14) (10/9”)

    • 50 Double Unders

• 400 m Farmer Carry

Camille

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Friday July 6th

Training:
Back Squat
5 sets x 5 reps

WOD:
Complete the following for time:
8/6 Muscle ups
12 Power cleans (155/105lbs)
16 Front squats (155/105lbs)
20 Alternating dumbbell snatches (70/50lbs)
16 Front squats (155/105lbs)
12 Power cleans (155/105lbs)
8/6 Muscle ups

 

Kevin

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Thursday July 5th

WOD:

Complete the following for time:

• 600 m run

• 100 – 5 rounds of 10 pullups, 10 push ups

• 75 KB Swing (53/35)

• 50 Box Jump Overs

• 25 Burpees

• 600 m run

 

James

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Wednesday July 4th

8:00am & 9:00am classes only

WOD:  Partner WOD

• 200 m buddy carry

  • 4 rounds

    • 7 rope climbs

    • 17 handstand push ups

    • 76 double under

• 200 m buddy carry

Split the work

Robin

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Upcoming Holiday Hours:

• Tuesday July 3rd – Evening class schedule: 4:30pm & 6:00pm CF Group Class only
• Wednesday July 4th – 8:00am & 9:00am only

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Tuesday July 3rd

Strength: Front Squat

• Complete 2 front squats every minute for 10 minutes at 80-85% of 1RM.

  • Same weight across sets!

WOD:  For Time:

• 21-15-9 reps of:

  • Clusters (135/95)

  • Burpees