WOD

General Warm-up Then.., 35min. AMRAP: 10 Bench Press 135/95 400m Run/Row/Ski 10 No push-up Burpees 20m Sled Drag. 5 D-Ball 100/80

General Warm-up Then.., Snatch warm-up Then.., Snatch Complex 1 Snatch Deadlift 1 Snatch High Pull 1 Snatch or Power EMOM x 10 Then.., 2 sets: 12-9-6-3 WB TTB 3:00 rest Then.., 3 Sets NFT: 6-8 Tall Kneeling Alternating KB Press / side 1-2 Rope Climbs. LL 10 Side Plank Rotations /side (lift top leg for…

General Warm-up Then.., (0-10min.) 5 Rounds For Time: 6 Power Cleans 135/95 12 pull-ups *RX+ 185/135 Cleans *If you are not done by 9min. you should probably stop and get ready for part 2. (10-20min.) Pick 1 For Time: 1.) 1 mile run 2.) 100/70 Cal Assault Bike 3.) 2000m/1600 Row 4.) 2000m/1600m Ski (20-35min.)…

1 1/4 Back Squat (3sec lowering on first eccentric); 2,2,2,2; rest as needed Then.., Standing Behind the Neck Press 4,4,4,4; rest as needed Then.., 8 min AMRAP: 250m Row 12 DB Snatches (50/35) 8 Ring Dips 2min Rest 8 min AMRAP: 200m run 12 KB Swings (53/35) 8 Hand Release push-ups 2min Rest 8 min…

General Warm-up Then.., (0-9min.) 2 Rounds: 25/18 Cal Bike 25 DB/KB Deadlifts 70/50/35s (9-18min.) 2 Rounds: 25/18 Cal Row 25 Step ups 24/20″ (18-27min.) 2 Rounds: 25/18 Ski Erg/runner/versa 25 Slam Balls 30/20lb. (27-35min.) 100 Russian Twists with 35/20lb DB *Left+Right= 1rep Earn that rest break by going fast! Can’t finish each section with enough…

General Warm-up Then.., 10min AMRAP 10 DB Floor Press 50/35s+ 15 Russian KB Swings 70/53 20 Sit-Ups w/ feet anchored Then.., Front Squat 20X1; 3.3.3 x 3; rest 20sec/rest 3mins between sets (last set TOUGH) Then.., Complete 5 Sets of: 10 Front Rack Rear Foot Elevated Split Squat / leg rest 30sec 12-15 Single Arm…

EMOM 24min 1st – :30 Bike @ moderate effort 2nd – 14 Single Arm KB OH Walking Lunge Build. 3rd – 20sec Adductor Plank / side – half way switch Heels up bridge. :40 Then.., Clean Grip Deadlift Build to a 1RM Then.., Get as far as you can in 10min 50-40-30-20-10 reps of Double…

Happy 4th of July!!! Stay Hydrated!!!! General Warm-up 35min. to Finish… 40 SDHP’s 95/65lb 400m Run 40 Push Press 95/65lb. 400m Run 40 Front Squat 95/65lbs. 400m Run 40 Hand Release Push-Ups HSPU 400m Run 40 Pull-Ups 400m Run 40 Thrusters 95/65lb bar 400m Run You can scale all of this to a 70/53lb KB…

General Warm-up Then.., Snatch Complex 2 Hang Snatch High Pulls 1 Power Snatch (with 5 second pull to knees) 1 Power Snatch. 3sec pause in catch every 90sex x 10 sets Then.., 9 min to get as far as possible… 3-6-9-12-15… Devil Press 35/20s 10 Wall Balls 20/14lb. after each set Rest 3 min 400m…

General Warm-up Then.., Close Grip Bench Press 2.2.2; rest 10sec x 4-5 sets superset w/…, Weighted Hollow Body Hold x :45 Then.., 5min AMRAP @75% Ski/Run 100m 6 DB Suitcase Lateral Box Step Over 5 Strict Chest to Bar Pull Ups rest 2mins 5min AMRAP @ 75% AB 8 Cal 5 Burpees 5 Strict HSPU…