WOD

Bike (as :20 Sec easy. :20 sec mod, :20 Sec Hard ) x3 into…. 2 Rounds: 8 Monster Band Walks to R 8 Monster Band Walks to L 4 Back squat With Monster Band 4 Front Squats with Monster Band 2 Scap Pull Ups/kipping swings Then.. Back Squat / Front Squat (Week 3 of 4)…

Close Grip Bench Press (Week 3 of 4) 3 x 12-15 (:03 Negative) *This will be the final week with this tempo, the final set should be near maximal effort. *Grip the bar so that you are right up against the smooth portion of the bar, but no fingers should be on the smooth. Control…

5:00 any machine 3rds 20 mini band lat walk 20 mini band fwd/back walk 20 band hamstrings curls Then.. Deadlifts (week 1 of 6) Every 2:00 x 5 Sets Set 1: 10 Deadlift @ 50% Set 2: 8 Deadlift @ 55% Set 3: 6 Deadlift @ 60% Set 4: 6 Deadlift @ 65% **Set 5:…

1:00 Row into… 2 Rounds 5 Bradford Press 6/6 Single Leg Calf Raises 10 Line Hops Then.. (Week 4 of 6) Every 2:00 x 5 Sets 5 Strict Press @ 55-65%+ 6/6 Gorilla Rows The #1 goal today is to end at a heavier strict press weight than you did on the 6s last week….

3rds 5 BW Good Mornings + 5 Inch worms 5 BB Muscle cleans 5 BB Muscle Snatch 3 Scap Pull Ups :20 Sec Bike or 100m Run Then… Hang Clean Waves (Week 4 of 4) Every 1:00 x 9 Min 1: 1 Power Clean + 2 Hang Squat Cleans from above the knee Min 2:…

Every 2:00 x 3 Sets 15 V-ups 10 Tuck crunch 20 Toe touches Then.. 20 min AMRAP: 10 barbell curls 10 barbell bent over rows 10 barbell strict press 2:00 Row 20 Alt Renegade Rows (10/arm) 20 push ups with hands on DBs 20 Sit ups anchored. 2:00 Bike :30 sec wall sit :30 sec…

3 Supersets: (9 Min to complete) 8-10 Single Arm Chain Saw Rows 8 DB lat pullovers 20-25 banded curls (challenge yourself with the band thickness) blue/green Then… 5 rounds for time: 30/25 Cal row (or 400m Run) 20 Air squats 10 Box jump Overs (or step Overs)

1:00 Bike (as :20 Sec easy. :20 sec mod, :20 Sec Hard ) into… 2 Rounds: 20 mini Band Walks to R 20 mini Band Walks to L 6 Inch worm with push up 4 Front Squats with Mini band off rack 4 Back Squats with mini band Back Squat / Front Squat (Week 3…

Happy July 4th 8a and 9am 24 Clean and Jerks 95/65-135/95 Rest 1:00 16 Clean and Jerks 115/85- 185/125 Rest 1:00 6 Clean and Jerks 135/95- 225/155 Rest 1:00 In the remaining time build to heavy Deadlift *20 Min Cap 2 Scores: Score 1 = Time you finish your last C&J Score 2 = Weight