Skill Work: 16 Minute EMOM
Every 2 Minutes – Snatch Complex
“Add weight as you feel comfortable but maintain good form/technique”
1 Snatch Grip Deadlift
1 Power Snatch From the Hang
1 OHS
1 Squat Snatch From the Ground
WOD: 8 Minute AMRAP
8 Box Jumps 24/20
8 OHS 115/75
Strength: Bench-8X3 (80% of 1RM)
WOD: For Time/15M Time Cap
Incompleted Reps Added to Time in Seconds:
2 Laps
100 DU/200 Single Unders
50 WB 20/14 14/10
50 KBS 53/35 35/26
25 Cal Row
25 Burpees Over Rower
Goodbye WOD for Kellie
10 Minute AMRAP
-11 Cleans 95/65
-8 Thrusters 95/65
-13 Burpees over Bar
5 Minute Mandatory Break
15 Minute AMRAP
-7 Box Jumps 30/24
-6 HSPU
-16 Wallballs 20/14
“Reminder due to training gym will be closed on Thursday 7/7 & Friday 7/8.”
WOD: Find 1 Rep Max on Each
-Clean
-Bench press
-Overhead squat
39 Minute Clock
13 Minutes per movement to establish a 1 Rep Max.
Score is total weight on all 3 movements.
Hero WOD: DT
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
” Our 4th of July T-Shirt is in! Come and get yours and wear it this weekend, represent your BOX!”
Strength: Shoulder Press
WOD: Pick Your WOD
10 Rounds
100 Meter Row
Penalty Chart:
Toes 2 Bar = x 2
Burpees = x 2
Pull-ups = x 3
Push-ups = x 3
Air Squats = x 6
(Example: Athlete rows 110 Meters. Athlete accumulates 10 meters to score. Athlete picks a card and receives the burpees card. Athlete will multiply their score of 10 X 2 as shown on Penalty Chart. Athlete performs 20 burpees and gets ready for 2nd round)
Strength: Deadlift
WOD: 7 Rounds for Time
3 Man-Makers 45/25
6 Deadlifts 155/95
9 Box Jumps 24/20
Strength: Back Squat
WOD: For Time
Buy In: 800 Meter Row
50 Kettle Bell Swings RX 70/53 L2 53/35
40 Goblet Squat
30 T2B
20 Power Snatches RX 115/75 L2 95/55
10 Overhead Squats
Cash Out: 800 Meter Row
Strength: Bench Press
WOD: 15 min AMRAP
5 Cleans RX 155/95 Lv2 135/75
10 Floor Press 155/95 135/75
15 Evil Wheels W/Bar
Extra Credit: Death by Burpees
Monster Mash
Mandatory 3 minute break between WOD’s
10-9-8
-Squat Cleans 135/95
-Push Press
***Break***
2 Rounds
-15 Deadlift 155/115
-15 Sit-ups
-30 Double Unders
***Break***
21-18-15-12
-Assault Bike Calories
-Wallballs 20/14
-Burpees
At this time everybody should be at diffrent points in the WOD and bike should be available if not use rower. If using only a rower follow this rep scheme 31-28-25-22 calories.
Best of Luck to coach Joe, Ramos and athlete Kris who will be competing in the Police and Fire Games in San Diego this weekend.