Monday - 07/04/16 - 10:00 AM Only - Happy 4th!

Hero WOD - Hotshots 19
6 rounds for time of:
30 Air Squats
19 Power Cleans, 135/95 lbs
7 Strict Pull-ups
Run, 400 m

Tuesday - 07/05/16

Low Hang Snatch : 2 @ 60%, 2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%
Snatch Pull (3-4 Second Eccentric pull from ground to knee then finish fast)  : 3 @ 80%, 3 @ 85%, 3 @ 90%, 3 @ 85%
Back Squat : 3x4 at 70% 1RM

WOD - For Time
21-15-9-3 reps
Wall Ball, 20/15 lbs
Kettlebell Snatch, 53/35 lbs (each side/21-15-9-3)
Burpee


Wednesday - 07/06/16

Strength
Power Clean & Push Jerk : 2 @ 60%, 2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%
Push Press : 4x3 at 70% 1RM

WOD - Complete as many rounds as possible in 9 mins of:
9 Box Jumps
18 AbMat Sit-ups
27 Ball Slams, 20/15 lbs

Thursday - 07/07/16

Skill: 2 rounds for time of:
Run, 200 m
2 Rope Climbs
20 Pistols (Alternating Legs)s (use boxes or bands for scaling)

WOD - For Time
Double Under, 1 min
1-2-3-4-5-6-7-8-9-10 reps, for time of:
Deadlift, 225/155 lbs

Friday -  07/08/16

Strength - 
Squat Snatch : 3 @ 70%, 2 @ 80%, 1 @ 85%
Clean & Jerk : 3 @ 75%, 2 @ 80%, 1 @ 85%
Front Squat : 2x3 at 80% 1RM

WOD  - Complete as many rounds as possible in 15 mins of:
3 Squat Cleans, 185/125 lbs
6 Handstand Push-ups
9 Toes-to-bars
12 Lateral Burpee (Over Barbell)s

Saturday -  07/09/16

Partner Deck of Death
Grab a partner and go for time. While one partner is running 200 meters, the other is inside flipping over cards from a standard 52 card deck with 2 jokers. Suits refer to the exercise: Hearts=push-ups, spades=box jumps, clubs=squats, diamonds=pullups. The number on the card refers to the number of reps to be completed. Face cards=10 and aces=15. Jokers=15 burpees. When the partner returns from the run, partner switch places. The team continues working until they've pulled every card from the deck and both partners are in the building

Sunday -  07/10/16
 

ROM WOD -  Open Gym