WOD

7:30pm class – cancelled Sunday- No class —- Squat Clean Every 2:00 x 6 sets: 1 Squat clean + 1 clean & jerk Then… Every 3:00 x 4 rounds: 300m Run 16 Air squats 12 Shoulder to overhead 75/55

39min total time: 9min. EMOM: Min. 1) 15/12 Cal Row (:40) Min. 2) Max DB Bench Press 50/25 Min. 3) Rest Right into…. 9min. AMRAP: 50 RKB Swings 53/35 50 Sit-Ups (feet anchored around the KB) 50 Double Unders 1min rest 9min. EMOM: Min. 1) 15/12 Cal Row :40 Min. 2) Max DB Bench Press…

3 Sets: :20 Any machine 4/4 Bodyweight lunges 10/10 Mini band kick backs 6 Barbell RDL :20 HS hold or plank Then.. Deadlift (6 x 1) Every 2:00 x 6 Sets: (Week 2 of 3) Set 1: 5 @ 69-73% Set 2: 3 @ 74-79% Set 3: 3 @ 79-82% Set 4: 1 @ 82%-85%…

2 Rounds: 200m Run 5 RDLS 5 Empty Barbell Thrusters 10 Straight Arm Banded Lat Pull Downs 10 Sec Dead Hang Then.. Every 2:00 x 5 sets: (week 4 of 4) 5 Seated strict press 20 Banded Pull aparts – All 5 sets should be at the same weight, and you should have not have…

4rds 100m run 5 Chin up 15 Squat jumps Then.. 3rds- Build FS each round :15 row 5 Front squats @50%/60%/70% Then… Front Squat (1 x 1) Every 2:00 x 5 sets: (week 2 of 3) Set 1: 5 Front squats Set 2: 3 Front squats Set 3: 2 Front squats Set 4: 1 Front…

8am and 9am classes – 35:00 AMRAP 100m run 20 Russian Twists 1/1 10 Plate Ground to overhead 45/35 – 200m Run 20 V-ups 10 Push-Ups – 300m Run 20 Overhead Lunges with Plate 10 Burpee broad jumps – 400m Run 20/15 Cal Row 10/7 Cal Bike

Friday: 8a/9am classes Saturday: 8a/9am classes. No barbell “Badger” 3 rounds for time of: 30 squat cleans 95/65 30 pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

July 4th Schedule: Thursday 7/3: 6:30pm and 7:30pm Classes cancelled. Friday 7/4: 8am and 9am Only!! Saturday 7/5: 8am and 9am Only. -No Barbell class- —- For TIme: 200/150m row 20 Double unders (30 singles) 10 weighted Sit Ups – 300/250m row 30 Double unders (45 singles) 15 weighted Sit Ups 400/350m row 40 Double…

July 4th Schedule: Thursday 7/3: 6:30pm and 7:30pm Classes cancelled. Friday 7/4: 8am and 9am Only!! Saturday 7/5: 8am and 9am Only. -No Barbell class- —- 2 Rounds: :20 Sec Bike 4/4 box step ups 5 RDLS 10/10 monster band kick backs 10 Straight Arm Banded Lat Pull Downs 10 alt pigeon stretch 10 Cat/cow…

July 4th Schedule: Thursday 7/3: 6:30pm and 7:30pm Classes cancelled. Friday 7/4: 8am and 9am Only!! Saturday 7/5: 8am and 9am Only. -No Barbell class- . Row 500m (Easy) 20 PVC Dislocates 20 Shoulder taps 20 Plank up/downs (elbows to hands) Then… Every 2:00 x 5 sets: (week 3 of 4) 6 Seated strict press…