WOD

Front Squat 3 Sets of 5 Reps @75%

Then,

Back Squat: 2 Sets of Sub Max Reps @75% of FSQ 1RM
-----------------------------------------------------------------------
Every 90sec(30sec Rest after each round) For 14min (7 Rounds)

Double Under-20
Deadlift-9(155#-M/105#-W)
Hang Power Clean-6
Front Squat-3
SHSPU-Max Reps with Remaining Time:

WOD

Dumbbell Bench Press-6-12 Reps
V-Up-20
Deadlift-4 @75%

x4 Rounds, Then,

Close Hand Push Up-15 to Max Reps
GHD Back Extension-15

x3 Rounds:
----------------------------------------------------
Assault Bike-30 Cal
Lateral Burpee-15

x3 Rounds, Then,

Assault Bike-30 Cal
Power Clean-10(155#-M/105#-W)

x3 Rounds For Time:
-----------------------------------------------------
Double Under-50
Jumping Lunges-40(20/20)
Swings(A)-30(53#-M/35#-W)
Hand Release Push Up-20

x5 Rounds For Time:
-----------------------------------------------------
Tire Flip-8
Sled Push(45's Each Side)
1 Arm DB/KB Strict Press-8L/8R

x4 Rounds:
---------------------------------------------------

WOD

8min EMOM

3 Position Power Snatch @60-65%
(High Hang/ Below Knee/ Floor)

5min Rest, Then,

Partner WODs:
------------------

7min AMRAP of:

P1:
Pull Up-5
Hang Powr Clean-5(155#-M/105#-W)
Box Jump Over-5

P2: Max Rep Burpees

4min Rest, Then,

7min AMRAP of:

P1: Assault Bike Max Reps
P2: Front Rack Hold (135#-M/95#-W)

WOD

18min AMRAP of:

200M Run
2DB/KB Thrusters-15(50#-M/35#-W)
T2B-12
Target Burpee-9

Then,

3 Rounds, NFT:

Farmers Walk(Same DB/KBs weight as above)Around the Bldg.
DB Push Up-20
-----------------------------------------------------------------------------

WOD

Happy Birthday Coach Diana! 

------------------------------------

Buy in: Double Unders-70

Then,

5 Rounds of:

Power Clean-7 (165#-M/115#-W)

Wall Ball-20 (20#-M/14#-W)

Then,

Cash Out: Target Burpee-47

---------------------------------

WOD

Barbell Push Press-8 @70%
Wide Arm Pull Up-12-15 Reps
Close Hand Push Up-15-25 Reps
2DB Bent Rows-15

x5 Rounds, Then,

V-Ups-75 Reps AFAP:
-------------------------------------------
Assault Bike-25 Cal
Bear Complex-10(115#-M/85#-W)

x4 Rounds, For Time:
-------------------------------------------
Swing(A)-60(53#-M/35#-W)
Wall Ball-50
T2B-40
Push Press-30(115#-M/85#-W)
Front Rack Lunges-30(15/15)-same weight as above

For Time:
---------------------------------------------

WOD

8min EMOM (E/O)

Snatch-3 @75%-80%- Even Min
Lateral Burpee-8-Odd Min

4min Rest, Then,

10min EMOM (E/O)

Power Clean-3 @75%-80%-Even Min
Double Under-40 -Odd Min

Then,

6min to Find a 1RM Clean & Jerk
-------------------------------------------

WOD

Skill Work: Handstand Walk
-----------------------------------
25min AMRAP of:

400M Run
Sled Sprint(Empty)
Pull Up-12
1 Arm DB Power Snatch-20(10/10)50#/35#
-----------------------------------------------------

WOD

6min EMOM

Snatch + Hang Snatch @ 65%-70%

6min EMOM

Snatch

Rest 5min, Then,

14min AMRAP of:

HSPU-8
OH Lunge-12(115#/75#)
Sled Sprint(Empty)
---------------------------------------------

WOD

DB Alt Floor Press-10-20 Total Reps
Barbell Pendlay Row-10-15 Reps
Ab Crusher-15 Unbroken(35#/25#)

x7 Rounds, Then,

GHD Back Extensions: 3 Sets of 8-12 Reps:
-----------------------------------------------------
Assault Bike-10 Cal
Target Burpee-10
Swing(A)-10 (70#/44#)

x10 Rounds:
----------------------------------------------------
Tire Flip-40
Strict Pull Up-50
Weighted Push Up-60(45#/35#)

Break up Reps anyhow:
--------------------------------------------------
Wall Ball-100(30#/20#)

Then,

Power Snatch (135#/95#)
Ring Dips                             21-15-9 Reps of Each:
------------------------------------------------

WOD

Thrusters-27(95#/65#)
Pull Ups-27
400M Run
Cluster-21(115#/75#)
T2B-21
800M Run
Clean & Jerk-18(135#/95#0
Lateral Burpee-18
400M Run

For Time: 35min Time Cap:
------------------------------------

WOD

Front Squat: 5 Sets x 5 Reps @80%
-------------------------------------------

14min AMRAP of:

C2B Pull Up-5
Clean & Jerk-7(135#-M/95#-W)
Box Jump Over-9(24"/20")
---------------------------------------------

WOD

Bench Press-5-7 Reps @75%
Wide Arm Pull Up-8-12 Reps

x5 Rounds, Then,

2KB Alternating KB Press-10-20 Total Reps
BOSU Oblique Abs-12 Each Side
Hanging Leg Raise-8-12 Reps

x3 Rounds:
-------------------------------------------------------
Assult Bike 30cal
2DB Hang Power Clean-15(50#-M/35#-W)
Target Burpee-12
2DB Thruster-10

x4 Rounds For Time:
-----------------------------------------------------
400M Run
Wall Ball-50-40-30-20  (20/14)
Deadlift-10(275#-M/185#-W) Add Weight Each Round

x4 Rounds, For Time:
-----------------------------------------------------
Tire Flip-8
Heavy Sled Push-50ft @2x Bodyweight
Rope Climb-2

x4 Rounds:
-----------------------------------------------------

WOD/Schedule

9min AMRAP of:

Hang Squat Clean-9(115#-M/75#-W)
STO-9
HR Push Up-9

3 min Rest, Then,

7min AMRAP of:

Hang Squat Clean-7(135#-M/95#-W)
STO-7
HR Push Up-7

3min Rest, Then,

5min AMRAP of:

Double Under-50
Clean & Jerk-5(155#-M/105#-W)
--------------------------------------------
4th of July Schedule: 7am Class ONLY, Closed the rest of the day:
Normal schedule the rest of the week.