Category: Uncategorized

Deadlift
5-5-3-3-3-1-1-1-1-1

2 Rounds
50 Sit Ups
25 Push Ups
50 Russian KB Swings
25 Push Ups
50 V- Ups
25 Push Ups
50 Deadlifts 135/95
25 Push Ups

Partner WOD
5 Rounds
30 Bar over Burpees
40 Toes To Bar
50 Thrusters 45/35
400m Suitcase Run 53/35
(one person working at a time, can switch anytime)

*solo is half of everything except rounds and weight

This is meant to be a grind. Finish and you’ll be a better human.

Deadlift

2-2-2-2-2-2-2

7 Rounds (each for time)
7 Ring Dips
14 Single Arm DB Hang Squat Cleans 50/35
7 Shuttle Runs
-rest-

“Nancy”

5 Rounds

400m Run

15 Overhead Squats 95/65

***SAVE THE DATE*** KIDS CAMP IS BACK July 22-26. Registration and details coming soon.

“Uppers”
5 Sets for weight and quality (one movement immediately followed by the next)
5 Push Presses (for weight)
15 Ring Rows
20 Banded Tricep Extensions
Max Rep Strict Pull Ups

13:00 AMRAP
25 Strict Shoulder Presses 45/35
50 Back Squats 45/35
25 Toe 2 Bars

Every Min on the Min for 5:00
5 Hang Muscle Snatches
Every Min on the Min for 5:00
3 Hang Power Snatches
Every Min on the Min for 5:00
3 Power Snatches

8:00 Find 1 Rep Max Power Snatch