Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 15-10-5-10-15
Burpees
Pull Ups
*1 Rope Climb BETWEEN each round.
Stimulus/Focus: Embrace the suck! Aim for less than 12 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: 15-10-5-10-15
Burpees
Pull Ups
*1 Rope Climb BETWEEN each round.
Stimulus/Focus: Embrace the suck! Aim for less than 12 minutes.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Review the WOD movements and find a partner!
WOD: 1775 (Partner Version)
60-Minute AMRAP:
17 Power Cleans, 135/95
75 Squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.
Stimulus/Focus: Just keep moving! Have fun!
Cool Down: Happy 4th of July!
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (5 x 5 x 5 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
5 Split Jerk (115/75)
10 Toes to Bar
20 Double Unders
Stimulus/Focus: This WOD will be extremely taxing on the shoulders. Find a good pace and try to maintain it. Take short breaks when needed. Aim for 6-7 rounds.
Cool Down: Gymnastics Reps
Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift (20 Minutes to Find Your 1 RM)
WOD: 21-15-9
Sumo Deadlift (185/135)
Slam Balls (30/20)
Stimulus/Focus: This is a sprint. Go as fast as possible. Break when needed, but keep them short. Aim for less than 6 minutes.
Cool Down: Gymnastics Reps