• 160722

    EMOM 7

    3 Single Arm Kettlebell Thrusters
    1 Hand to Hand Kettlebell Swing
    3 Single Arm Kettlebell Thrusters

    Then - 5 Rounds For Time
    35 Double Unders
    11 Chest to Bar Pull Ups
    7 Hang Squat Cleans 155/105

  • 160721

    Power Clean 5-5-5

         Touch & Go on the floor only. No Re Grip!

    Then AMRAP 12
    30 Ab Mat Sit Ups
    1 Rope Climb 15'

  • 160720

    "Air Force"

    For Time
    20 Thrusters 95/64
    20 Sumo Deadlift High Pulls 95/64
    20 Push Jerks (Shoulder to Overhead) 95/64
    20 Overhead Squats 95/64
    20 Front Squats 95/64

    WOD begins with 4 Burpees and continues with 4 Burpees EMOM until the work is done. There is a 20 minute time cap.

  • 160719

    Back Squat 5-5-5

    Then - For time:
    Run, 400m
    20 Chest-to-bar Pull-ups
    Run, 400m
    25 Toes-to-bars
    Run, 400m
    30 Push-ups
    Run, 400m

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