WOD

20 Minute EMOM

Min 1 = (15/12)(22/18) Cal Bike

Min 2 = 100 Meter Run

Min 3 = 8 Hang Power Cleans (135/95)(185/125)

Min 4 = 2 Rope Climbs

Complete For Time:

800 Meter Run

70 Wall Ball (20/14)(10’/9’)

60 Lat Sit Ups (20/14)

50 Pull Ups

400 Meter Run

30 Wall Ball

20 Lat Sit Ups

10 Pull Ups

This chipper is really like two different workouts.

The first part favors a steady pace with smart breaks in reps (70 WB = 25-20-15-10)  (PU= 5×10 or 10-10-10-5-5-5-5 as an example).

The second part (starting with the 400m run) is really an all out effort where we are looking to do our best to go unbroken with all movements.

Complete For Total Reps/Cals

With a 15 Minute Clock

3:00 Max Calorie Row

Immediately Into

12 Minute AMRAP

12 KB Snatch (53/35)

12 Bar Facing Burpee

12 SDHP (95/65)

20 Rounds

2 Power Clean (185/125)

3 Front Squat (185/125)

100 Meter Run

For your weight, this should be a weight you can do unbroken for the 3 reps of front squat but it should also be a weight that will challenge you a little.  Use your 100 meter runs to recover.

4 X 3:00 Intervals

(20/17)(25/20) Calorie Row

12 Box Jump Up & Over (24”/20”)(30”/24”)

Max Cal Assault Bike in Remainder

3 Minute Rest

For today, once the row and box jumps are complete, we are anticipating a pretty short time on the bike to accumulate your calories.  So you’re going to need to push it here.  Pick whichever row will allow you to be off the rower in no longer than about 1:15-1:20.

ANNOUNCEMENT:  Hey all.  We are getting a little too relaxed with a couple of things. We NEED to have you wearing a mask in the building when you come in for your wod.  Please.  We also need to do a better job of cleaning off the rig after use.  We are doing great with keeping the equipment sanitized and we appreciate the effort to do this.  Thanks for doing your part.

15 Minute EMOM

3 Power Snatch (Heavy)

12 Burpee to 6″ Target

15 GHD Sit Ups

For today, we are looking to go heavy on our power snatch.  This should not be a weight you could link any reps and you should be thinking about a weight that is in the 80-ish percent of your 1 rep (if you know that number).  Your Coach will help you determine the best weight for you.  If you are working technique, your reps will be higher and weight lower but we want the focus to be on quality reps.  Burpees will be done touching a target that is roughly 6 inches above your reach.

12 Minute AMRAP

200 Meter Run

12 Wall Ball (20/14)(10’/9′)

8 T2B

Complete For Time:

3 Rounds

5/8 Bar Muscle Ups

10 OHS (95/65)(135/95)*

50 Double Unders

For today, we are looking to go a bit on the heavy side for the OHS.  This should be a weight that challenges you (as long as technique is there).  If the RX+ weight is not quite heavy enough for you, ask your Coach about going up more.  Low volume here is pushing you to a sprint effort but we realize the weight on the barbell may slow that down a bit.  This is one of those WODS were we are OK sacrificing a heavier load vs higher intensity.

Happy 4th of July!!!

7am Competitors Class

9am 4th of July WOD