Run 250m
4 Clean n Jerk
10 Pullups
Run 400m
8 Clean n Jerk
15 Pullups
Run 800m
12 Clean n Jerk
20 Pullups
Run 400m
8 Clean n Jerk
15 Pullups
Run 250m
4 Clean n Jerk
10 Pullups
—WOD Notes: Clean n Jerks are 60% of your 1RM
***REMINDER: Saturday morning classes have been changed to 8am & 9am starting July 28th
Strength: Pause Front Squats 5×3
Bench Press: 3x ME at 85%
WOD: 10 Min Amrap:
7 Front Squats (50% of 1RM)
10 Toe To Bar
12 HR Push-ups
Then:
100 double unders
Skill: 15 Min to Establish 1RM Hang Snatch
Strength: 5×5 Pendlay Rows (Heavy)
WOD: “Isabel”
30 Snatches for Time 135/95lb (Benchmark WOD)
—Rest 1 min
Row 500m
Run 400m
15 Min to Establish 1RM Overhead Squat
WOD: 4 Rounds for Total Reps (1 min each movement)
KB Swings 70/53lb
Wall Balls 20/14lb
Burpee Box Jumps 24/20″
30′ Shuttle Runs (# laps)
Rowing (calories)
—Rest 1 min between Rounds
***This is similar to Saturdays WOD, since the attendance was low
WOD: 3 Rounds for Total Reps (1 min each movement)
KB Swings 70/53lb
Wall Balls 20/14lb
Tire Flips 400lb
Box Jumps 30/20″
Rowing (calories)
—Rest 1 min between rounds
***Good luck to Chris and Kyle. They are both competing in the Test Your Metal competition at the Lehigh Valley Sportsfest.
Kyle – 3 Min Amrap Front Squats 125lb. Nice job!
Chris – 3 Min Amrap Front Squats . Front Rack is getting better!
Strength: Shoulder Press 7×1 (Work up to 1RM or do all 7 reps at 90%)
WOD: “Again Faster WOD 2”
8 Min Amrap:
3 Wall Climbs
3 Snatch Complex 125/85lb (1 complex = power snatch, hang power snatch, hang squat snatch)
—Rest 3 min
Run 800m for time
Strength: –Work up to a 1RM DL
–4 x Max Effort Pull-ups (Choose band that will allow no more than 8 Pull-ups)
WOD: 5 Rounds for Time:
8 DL (50% of 1RM)
10 Pull-ups
12 Sit-ups
250m Run
Strength: Front Squat 5×3
WOD: “Elizabeth” (Benchmark WOD)
21-15-9
Squat Cleans 135/95lb
Ring Dips
—Midline: 3x Max L-Sit/Plank Holds
Amy: Modified L-Sit hold
Skill Practice: 15 Min of Squat Snatches
WOD: 5 Rounds ALL OUT for time:
50 Double Unders
15 SDLHP 95/65lb
300m Row
—Rest 2 min between rounds
Score = Total time minus 8 min
Strength: 12 min to find 3RM Bear Complex
Then
18 Min AMRAP:
3 Bear Complex (70% of 3RM)
6 Toes To Bar
9 Burpees (touch pull-up Bar)
5pm class
