July 13, 2015 WOD
4 Rounds for total reps: 1 Minute hang power snatch @75/55 1 Minute Plate G to OH @45/35 1 Minute Burpees 1 Minute row for calories 1 Minute rest
Greatness From Small Beginnings
4 Rounds for total reps: 1 Minute hang power snatch @75/55 1 Minute Plate G to OH @45/35 1 Minute Burpees 1 Minute row for calories 1 Minute rest
PK 5 rounds for time of: 225-lb. back squats, 10 reps 275-lb. deadlifts, 10 reps 400-meter sprint Rest 2 minutes
2 Minute AMRAP: Clean & Jerks @155/115 1 Minute rest 2 Minute AMRAP: Clean & Jerks @135/95 1 Minute rest 2 Minute AMRAP: Clean & Jerks @115/75 *Three seperate scores
For Time: 4 Rounds: 10 Power cleans @135/95 10 HSPU 3 Rounds: 20 Wall balls @20/14 to 10’/9′ 15 Kettlebell Swings @53/35 2 Rounds: 7 Power snatch @135/95 15 Box jumps @24/20
1-1-1-1-1-1-1 Push Jerk
For Time: 800m. run 10 Deadlifts @225/155 15 Toes to bar 400m. run 10 Deadlifts @225/155 15 Toes to bar 200m. run 10 Deadlifts @225/155 15 Toes to bar
12 Minute AMRAP: 10-8-6-4-2-4-6-8-10-8-…… Push Press @115/75 Burpees
YES WE WILL BE OPEN FOR 4TH OF JULY! Only 2 classes though, so come in and join us for our 8am and 9:30am WODs 🙂 Don’t forget to wear your red, white & blue!
10 Minute AMRAP: 5 Strict Toes to Bar 10 Box jumps @24″/20″ 15 Wall balls @20/14 to 10′
For Time: 20-15-10Â Frontsquat @135/95 6-8-10 Turkish get-ups @53/35