7.21.17 WOD

Skill/Strength:
7-7-7 Deadlift

WOD:
25 Dumbbell Deadlifts – 50/35
50 Air Squats
20 Dumbbell Deadlifts – 50/35
40 Air Squats
15 Dumbbell Deadlifts – 50/35
30 Air Squats
10 Dumbbell Deadlifts – 50/35
20 Air Squats
5 Dumbbell Deadlifts – 50/35
10 Air Squats

-Double dumbbell deadlifts. One end of each dumbbell must touch the ground at the bottom of every rep.

7.20.17 WOD

Skill/Strength:
4 Rounds of:
20/15 Calorie Bike (Max Effort)
100ft Handstand Walk (NFT)

*Rest as needed between rounds.

WOD:
AMRAP in 7 Minutes of:
Burpee Toes-to-Bar

7.19.17 WOD

Skill/Strength:
Work up to a heavy set of:
2 Push-Jerk + 1 Split-Jerk

WOD:
4 Rounds of:
20/15 Calorie Row
100ft Single-Arm KB OH Walking Lunge – 53/35

7.18.17 WOD

WOD:
5 Rounds of:
400m Run
21 Push-Ups
15 Hang Power Cleans – 135/95

*30 minute time cap.

7.17.17 WOD

Skill/Strength:
3×3 Overhead Squats (w/ 3 second pause, ATG)

WOD:
3 Rounds of:
15 Overhead Squats – 95/65
30 Double-Unders
15 Chest-to-Bar Pull-Ups
30 Double-Unders

7.15.17 WOD

***Sunday Open Gym***
Open gym from 9:00am to 11:00am!

Team WOD (Teams of 2):
AMRAP in 20 Minutes of:
10 Deadlifts – 155/105
10 Toes-to-Bar
10 Box Jumps – 24/20

-One partner works at a time.
-Partners alternate after each movement.

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