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THE GYM WILL BE CLOSED ON FRIDAY JULY 3rd
STRENGTH 12 Minute EoMOM of: Bench Press 2x7, 2x5, 2x2 METCON - Fran Thrusters (95/65) Pull ups 21 -15 - 9
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STRENGTH
15 Minutes To find 1RM Clean and Jerk METCON 1:00 ROWING :30 REST 1:00 RUNNING DOWN & BACKS :30 REST :30 D/U's :30 Burpees :30 REST 4 ROUNDS STRENGTH
10 Minute EoMOM of: 5 Back Squats @ 70 -75% of 1RM METCON 10-20-30-40-50-60-70-80-90-100 Walking Lunges 10 Burpees Between each Round STRENGTH
10 Minute EoMOM of: 5 Deadlifts @ 70-75% METCON OH Squats (135/95) BF Burpees KB Swings (70/53) 20 - 15 - 10 - 5 STRENGTH
10 Minute EoMOM of: Split Jerks 2x5, 3x3 METCON 10 Pull Ups 10 Med Ball Cleans (20/14) 20 D/U's 10 Minute AMRAP STRENGTH
10 Minute EoMOM of: 5 Bench Press METCON 400 Meter Run THEN 21-15-9 H/S Push Ups 21-15-9 H/R Push Ups 21-15-9 Ring Dips 4100 - 400 - 400 Meter Run WOD
10 Deadlifts (135/95) 10 Snatches (135/95) 10 Power Cleans (135/95) 10 Front Squats 7 Burpee Box Jump Overs (30/24) 4 Rounds Finish with 7 More Burpee Box Jump Overs (30/24) STRENGTH
10 Minute EoMOM of: Squat Snatches 2x5, 3x3 METCON 800 Meter ROW 800 Meter RUN 50 D/U's 3 Rounds (30 Minute CAP) STRENGTH
10 Minute EoMOM of: Deadlifts 2x7, 2x5, 1x2 METCON - Lynn Max Bench Press ( Body Weight) Immediately begin: Max Pull ups REST AS NEEDED 5 Rounds STRENGTH
10 Minute EoMOM of: Back Squats 2x7, 2x5, 1x2 METCON 20 KB Swings(53/35) 15 Wall Balls (20/14) 10 Burpees 5 Rounds |
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