Sunday, June 30 – Saturday, July 6

Posted on June 29, 2019 by Anna Follman

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 

Strength: Strict Press

  • 1 Rep Max [compare to 3/3/2019]

WOD: Buy-In + 3 Rounds + Buy-Out For Total Time

Buy-In:

  • 800M Run

…then 3 Rounds…

  • 9 Deadlift (103/155)
  • 18 Goblet Squat (35/55)

Buy-Out:

  • 800M Run

*20 minute time cap.

 

Tuesday, July 2 

Strength Work: 3 Rounds [for quality]

  • 20 alternating handstand “chicken pecs” [aka shoulder taps]
  • 5 [slow & controlled!] Hollow-Arch on Rig, pause in each hollow & each arch for 1 second

*Modify handstand “chicken pecs” with alternating plank shoulder taps.

WOD: Every 4 Minutes (x5)

  • 10 Calorie Row
  • 20 KB Swings (35/55)
  • 50 ft. Handstand Walk

*Modify handstand walk with 2 wall climbs + 3 sec. pause at top. Record slowest round.

 

Wednesday, July 3

WOD: 25 Minute AMRAP

4th of July WOD – “7/4/1776”

  • 7 Turkish Get-Ups (35/55)
  • 4 Bar Muscle-Ups
  • 17 Overhead Squat (63/95)
  • 76 Double Unders
  • 24.3 Calorie Bike or Row

*Modify bar muscle ups with 8 chest to bar pull-ups. Modify double unders with 152 single skips. The 24.3 calorie row or bike is from 243 years [age of the USA!]

 

Thursday, July 4 – No Classes 

  • HAPPY 4th OF JULY!!

 

Friday, July 5No 5:30AM or 6:30AM Classes. Classes offered at 9:30AM*, 12:00PM, 4:15PM, and 5:30PM.

HERO WOD: 5 Rounds For Time

“Joshua H. Reeves”

  • 9 Toes to Bar
  • 22 Alt. DB Snatch (35/50)
  • 7 Squat Clean (93/135)

*35 minute time cap.

 

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