7/4/2022

 

4th of July 1776

4 rds - Every 7 minutes 4 hundred m run 17 calorie row 7 strict pull-ups 6 sandbag cleans 150/100 hvy

Tuesday

Filthy Fifty For time 50 BJ 20" 50 Jumping pull up 50 KbS(53,35), 50 Walk lunge 50 KTE, 50 Push press #45 50 Back Extensions / Good Morning 45# 50 Wall ball #20/14# 50 Burpees 50 DU Elite Athletes: Around 15-17minutes Average: 20-22 minutes

Wednesday

Jacked Up

8 minutes AMRAP 3 Power Cleans (hvy) 135/95 15 double-unders *must be unbroken Weights on power clean must increase each round. Everyone must start with 135/95 first-round no heavier to start on the first round. Score will be total rds (1 rd = 3 pc and 15 du) and the heaviest 3 power cleans at the same weight

Thursday

MadBall

For time: 15 wall ball 200m run with your ball 12 wall ball 200m run with your ball 9 wall ball 200m run with your ball 6 wall ball 200m run with your ball 3 wall ball 200m run with your ball Trainer note: Go heavy with the ball. 30lb, 25lb, 20lb

Friday

Laurel and Hardy

Partner Wod

14 min AMRAP 10 Partner deadlifts 275/185 10 synchro burpees over bar *chest touch at same time 10 Partner deadlifts 275/185 5 wall climbs

Saturday

Sgt. Slaughter 3 Rounds of: 1 minute to complete: 100 yard sprint (50 yards out and back) 2 minutes to complete: 200 yard sprint (100 yards out and back) 3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)