Strength
Shoulder Press – 5×3
—All sets @ 85%+
Conditioning
5 Rounds For Time
10 SDLHP 135/95lb
1 Rope Climb 20ft
30ft Unbroken Handstand Walk (length of 5 mats)
Run 250m
Midline
Accumulate 3 minutes in GHD Sit-up Hold
WOD Notes: SDLHP = SumoDL High Pull. Scaling for RC are 3 up/downs or 1 lap sled pull with arms. Scaling for Handstand Walk are 3 wall climbs.
Strength/Skill
a) Clean Complex – (1 Pwr Clean + 1 Sq Clean + 1 Push Jerk + 1 Split Jerk)
—Start at 65%, add 5-10lb each lift until you cannot complete complex
b) Back Squat – Work up to a 1RM, then 3×3 @ 87%+
Endurance
Row 6×60 sec sprints
—Rest 60 sec between. Count meters each set
Conditioning
50 Front Rack Lunges For Time 185/115lb
*Every time you break you must do 10 GI janes
WOD Notes: The goal is to complete this in 3-5 sets, to minimize the number of GI janes you have to do. So it will be wise to take a little extra rest after the GI janes so that you can knock out large sets on the lunges. Lunge weight is a little more than 50% of 1RM front squat. There is a 10 min time cap!
Conditioning
5 Rounds For Time
50 Double Unders
12 Slam Balls 50/35lb
Run 400m
—Rest 5 minutes
Then Find Max (weight) Prowler Push for 1 length of Rage
—No more than 4 attempts
WOD Notes: Scaling for DU are 125 singles. You may scale the weight of the slam ball as well, but you must catch ball off bounce each rep for them to count.
Tina M – Raging on the prowler!
Strength
Back Squat – Work up to a 1RM, then 3×5 @ 85%+
Conditioning
15-12-9-6-3
Thrusters 135/95lb
Burpee Box Jumps 24/20″
***1 Rope Climb 20ft after each round
WOD Notes: Scaling for RC are 15ft, 1 lap sled pull with arms only, or 3 up/downs. Thruster weight should be moderately heavy to where you can do each round unbroken but should be heavy.
Strength
Deadlift – Work up to a heavy 3RM
—Reps should be completed in under 20 sec if you don’t touch n go
Conditioning
For Time
Buy In: 50 Cal Row
4 Rounds
10 DB Snatch 80/45lb
10 C2B Pull-ups
Buy Out: 50 Cal Row
Extra Work
3×10 Strict Pull-ups (C2B for advanced)
Reminder: 9am & 10am classes only on the 4th of July (Friday)!
Strength/Skill
a) Snatch Complex – 1 EMOM for 8 Min (1 Muscle Snatch + 1 Full Snatch+ 1 OHS) @ 60-65%
b) Front Squat – Work up to a heavy 1RM, then do 1×10 @ 75%+
Endurance
Air Dyne – 8×30 sec sprints @ 90%+ effort (1 min rest – pedal slow)
Conditioning
“Half of the Girls” – For Time
15 Power Snatches 165/105lb
15 Clean n Jerk 165/105lb
75 Wall Balls 20/14lb
WOD Notes: Use the same barbell for both Snatches & CnJ. Choose a weight where you can move consistently through each rep without resting too much, You should be starting the wall balls at the 5-6 min mark.
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Strength
EMOM For 10 Min
ODD = 6-8 Close Grip Bench Press (heavy)
EVEN = 8-10 One Arm DB Bent over Rows 100/55lb
—Keep torso neutral (don’t rotate) & drive elbows back
Conditioning
For Time
25 KB Swings 88/53lb
10 HSPU (7/3″ deficit)
250m Sled Drag 90/45lb
25 KB Swings
10 HSPU
Run 400m with 20/14lb med ball
25 KB Swings
10 HSPU
Run 800m (just your own body)
WOD Notes: Rx’d for HSPU is 3 45’s for men (on each side of ab mat) and 1 45lb & 25lb plate for women. You may scale by using an uprise or 10 Push Presses @ 65-70%. They should not take more than 2 minutes/round or else you will lose the intensity of the WOD.
