Sunday, June 30 – Saturday, July 6

Posted on June 30, 2019 by Jesse Cole

 

Sunday, June 30 – Special Bootcamp class offering at 9:00AM only! All are welcome!

Partner WOD: Buy-In + AMRAP in 30 Minutes

Buy-In

  • Bike, 40 calories

2 Rounds of…

  • 10 Burpee + Slam Ball Thruster + Toss [alternate back & forth each rep]
  • 20 DB Snatch
  • 30 Alternating Box Step-Ups (20/24)

…after every 2 rounds then complete a 400M MB Carry (14/20)

*Both partners have to run/walk but can share one med ball and share workload however you’d like.

 

Monday, July 1 

WOD: Buy-In + 4 Rounds + Buy-Out For Total Time

Buy-In:

  • 800M Run

…then 4 Rounds…

  • 8 DB Devil Press(35/50)
  • 16 Plate Sit Ups(15/25)
  • 24 Wall Balls(14/20)

Buy-Out:

  • 800M Run

*28 minute time cap.

 

Tuesday, July 2 

WOD: Every 4 Minutes (x8)

  • 8 Calorie Bike
  • 10 Slamballs(20/30)
  • 15 Box Jumps(20/24)
  • 10 Slamballs(20/30)

 

Thursday, July 4 – No Classes 

  • HAPPY 4th OF JULY!!

 

Saturday, July 6 

WOD Part 1: 7 Minute AMRAP

  • 8 Calorie Bike
  • 14 DB Hang Power Clean [7 each side]

WOD Part 2: 7 Minute AMRAP

  • 8 Burpee to Rig
  • 14 Slam Ball Shoulder Toss

WOD Part 3: 7 Minute AMRAP

  • 8 Box Jump (20/24)
  • 14 MB Sit-Ups (14/20)

WOD Part 4: 7 Minute AMRAP

  • 8 Burpee Over the Rower
  • 14 Calorie Row

#WorkHardBeNice