Monday: WOD: 10 Min to find 1 Heavy Single Snatch rest 2 min 3 Shuttle Runs (25′ down and back =1) 3 Hang Power Cleans Max Calorie Row 8 Rounds of 2 min AMRAP- rest 2 min after each round
Tuesday: WOD: “4th of July 1776” Teams of 3: Complete 1776 reps (no more than 200 of any movement, must do at least 10 reps of every movement Kettlebell swings (50/35), Air squats, Push ups, burpees, pull ups, sit ups, row for cals, double unders, wall balls (20/14), slam ball (30/20), kettle bell push press (35/25) mutliple partners can work at same time, but must be working the same movement and move to the next one together For Time
Wednesday: WOD: 10 Min to find 1 Heavy Single Squat Clean rest 2 min then: 21 Deadlifts 63 Double Unders 21 MB Situps 3R4T
Thursday: WOD: Teams of 2 100′ Double Dumbbell Front Rack Lunge 200′ Farmer’s Carry 5 Rounds Each- You go; I go for time
Friday: WOD: 15/12 Ski 30 Wall Balls 20 TTB 30 Box Jumps 20 SDLHP 30 Burpee over bar 20 STOH 3 min AMRAP-rest 2 min-then 6 min AMRAP rest 2 min – then for time
Saturday: WOD: 10 Dumbbell Bench Press 50 ft. Sled Push 10R4T (sub 15 jumping air squats or 50′ lunge for sled push)