WOD-
For time:
20-18-16-14-12-10-8-6-4-2
Toes to bar
2-4-6-8-10-12-14-16-18-20
Medball cleans 20#(14#)
*Perform 10 double unders after each round including the last round
SPRINT-
3 Rounds For Time:
400m Run
30 Alternating DB Snatch
20 DB Box Step Ups
10 Toes To Bar
WOD-
4 Rounds of:
With a 4:00 clock
Run 400 meters, with the remaining time
As many shoulder to overhead as possible
Rd 1 = 95#(65#)
Rd 2 = 115#(75#)
Rd 3 = 135#(95#)
Rd 4 = 155#(105#)
Rest 2:00 between each round
Scores = total S2O each round
SPRINT-
For Time:
Row 200m
20 Double Unders
2 Sandbag Ground to Over Shoulder
Row 400m
40 Double Unders
4 Sandbag Ground to Over Shoulder
Row 600m
60 Double Unders
6 Sandbag Ground to Over Shoulder
Row 800m
80 Double Unders
8 Sandbag Ground to Over Shoulder
Row 1000m
100 Double Unders
10 Sandbag Ground to Over Shoulder
WOD-
As many rounds as possible in 20:00 of
5 Front squats 95#(65#)
10 Front rack lunges 95#(65#)
15 Box jumps 24″(20″)
Row, Bike, or Ski 20(17) calories
SPRINT-
18 Minute AMRAP:
25 MedBall Cleans
20 Walking Lunges Holding MedBall
15 MedBall AbMat Sit Ups
400m Run
WOD-
For time:
Run 800 Meters
21 Pull ups
21 Cleans 95#(65#)
Run 600 Meters
15 Chest to bar pull ups
15 Cleans 135#(95#)
Run 400 Meters
9 Bar muscle ups
9 Cleans 185#(125#)
SPRINT-
Every 2 Minutes for 5 Rounds
15 (12) Calorie Bike
10 DB Deadlifts
Rest 5 Minutes, Then
Every 2 Minutes for 5 Rounds
15 (12) Calorie Bike
10 DB Hang Power Cleans
Rest 5 Minutes, Then
Every 2 Minutes for 5 Rounds
15 (12) Calorie Bike
10 DB Push Press
REMINDER THAT WE HAVE A SHORT SCHEDULE TODAY. SPRINT MEMBERS ARE WELCOME TO COME TO ANY CLASS.
HAPPY 4TH OF JULY!
WOD-
For time:
7 Rounds of
4 Wall walks
20 Wallballs (Pick your own#)
22 Calories on the rower
WOD-
As many rounds and reps s possible in 20 min of:
1 Rope climb
10 Box jump overs 24″(20″)
250m Row
WOD-
In teams of 2 with a 20 minute clock perform as many reps as possible of the following:
Partner 1 Rows 3 Calories and performs 1 power clean 135#(95#)
Partner 2 Rows 3 Calories and performs 1 power clean 135#(95#)
Round 2 =
Partner 1 rows 6 calories and 2 power cleans
Partner 2 rows 6 calories and 2 power cleans
Round 3 =
Partner 1 rows 9 calories and 3 power cleans
Partner 2 rows 9 calories and 3 power cleans
Round 4 =
Partner 1 rows 12 calories and 4 power cleans
Partner 2 rows 12 calories and 4 power cleans
Continue adding 3 calories and 1 power clean each round
*One person works while the other rests
*Must reset the rower each time a new partner gets on
SPRINT-
With A Partner, For Time:
1,000m Ski
Then, 15 Rounds Of:
10 Alternating DB Snatch
5 Sandbag Ground to Over Shoulder
Then, 50 Bike Calories
