WEEK of WOD's 7.1.19 - 7.6.19

HOLIDAY WEEK SCHEDULE:

Open Gym Thurs, July 4th 8am-11am

Open Gym Fri, July 5th 5am-6pm

Open Gym Sat, July 6th 8am-11am

*Normal class hours Mon-Wed

MONDAY, JULY 1st

A.

For time:

7 Squat Snatch 185/135

11 Ring Muscle-ups (11 MUp Prog or 22 Ring Rows)

100 Double-unders

11 Ring Muscle-ups

7 Squat Snatch 185/135

B.

Build to as heavy as possible in 3 sets. This is 6 sets total. 3 for each arm.

1 Arm Overhead Carry x 50 meters with 2 x 1 Arm Thruster every 10 steps

Rest at least 1 minute between sets

TUESDAY, JULY 2nd

A.

For time:

400m run

Fran 75/55

400m run

Fran 75/55

400m run

"Fran" = 21 Thrusters + 21 Pullups, 15 Thrusters + 15 Pullups, 9 Thrusters + 9 Pullups

B.

Complete 4 unbroken rounds. Rest as needed between rounds.

Bent Knee Hollow Body Hold x 20 seconds

Lemon Squeeze x 15

*complete straight leg hollow hold if possible

WEDNESDAY, JULY 3rd

A.

Every 90 seconds for 9 minutes (7 Rounds), complete the following...

4 Power Clean and Jerk @ 80%

B.

9 Min AMRAP:

21 GHD Sit-Up (Ab Mat Sit Up)

14 HSPU (Pike Pushup or Seated DB Press)

-Rest 3 Min-

9 Min AMRAP:

21 Toes-to-Bar

14 Push-up

C.

Short and sweet today. The goal is to go unbroken.

4 Minutes For Quality

Front Plank on Elbows x 15 seconds

Side Plank on Elbow x 15 seconds on the right side

Front Plank on Elbows x 15 seconds

Side Plank on Elbow x 15 seconds on the left side

THURSDAY, JULY 4th

OPEN GYM 8AM-11AM

A. Pick from one of three HERO WODS

“Schmalls”

For Time:

Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings, 1.5 pood

10 Handstand push-ups

Then,

Run 800 meters

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

“Glen"

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15'

1-Mile Run

100 Burpees

In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012

“Whitten”

5 Rounds for Time:

2-pood kettlebell swings, 22 reps

22 box jumps, 24-inch box

Run 400 meters

22 burpees

22 wall-ball shots, 20-lb. ball

U.S. Army Capt. Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died Feb. 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr; his mother, Jill; father, Dan; and sister, U.S. Army Capt. Sarah Whitten.

FRIDAY, JULY 5th

OPEN GYM 5AM-6PM

A.

For Time:

100-80-60-40-20

Double Unders (x3 SU)

50-40-30-20-10

Wall Ball (20lb/14lb)

B.

4 Rounds For Quality

Alternating Single Leg Deadlift x 8 at light weight

Romanian Deadlift x 8 at moderate weight

1 Arm Power Row x 8 per arm at heavy weight

Double Kettlebell Overhead Hold x 45 seconds at light weight

SATURDAY, JULY 6th

OPEN GYM 8AM-11AM

A.

For Time:

1 Mile Run

50 Dumbbell Snatches (50/35)

400 Meter Wreck Bag Run (50/35)

30 Pull-ups

20 Burpee Box Jumps (24/20)

B.

12 Minutes For Quality

Push Up Shoulder Tap x 10 with 2 count hold at top of each rep

Thoracic Extension x 10 with 2 count hold at top of each rep

Table Top Hold x 30 seconds