As a reminder, Monday, July 4 classes cancelled
“4th of July 1776”
WOD: 4 rounds for time, with a partner,
300 meter run TOGETHER
24 Toes-to-Bars (Rx, K2E, K2C), each
24 Box Jumps (24/22, 20/20 step, low box step), each
24 Goblet Squats (55/35, 35/25, 25/15), each
24 Hand Release Push-Ups (Rx, Knees, Knees), each
24 calorie Bike/Row, each
24 Air Squats, each
1776 = 300 m x 4 rounds (1200) + 6 x 24 (144) x 4 rounds (576)
WOD: For Time [35 Minute Cap]:
200 Meter Run (Rx
20 x Double Unders
2 x Power Snatches
Rest 1 Minute
400 Meter Run
40 x Double Unders
4 x Power Snatches
Rest 1 Minute
600 Meter Run
60 x Double Unders
6 x Power Snatches
Rest 1 Minute
800 Meter Run
80 x Double Unders
8 x Power Snatches
Rest 1 Minute
1,000 Meter Run
100 x Double Unders
10 x Power Snatches
CORE STABILITY: Accumulate,
2:00 plank
2:00 hollow hold
2:00 static overhead plate hold
*May be broken up as desired
STRENGTH: Handstand push ups
30 x kipping HSPU
20 x strict HSPU
WOD: On the 2:00 x 15 Rounds:
15/12 Calorie Row
In remaining time, AMRAP “Bergeron Beep Test”
“Bergeron Beep Test”:
7 x Thrusters
7 x Pull-ups
7 x Burpees
STRENGTH: Push Press
5 Sets of 4, building
WOD: AMRAP 6:00
60 x Deadlifts
Max Calorie Bike OR Row
Directly Into..
AMRAP 6:00
45 x Hang Power Cleans
Max Calorie Bike or Row
Directly Into..
AMRAP 6:00
30 x Shoulder to Overhead
Max Calorie Bike or Row
STRENGTH: Cleans
On the minutes 0, 1:00, 2:00, 3:00 – High hang squat clean 2-2-2-2
(Rest 1 minute)
On the minutes 5:00, 6:00, 7:00, 8:00 – Squat cleans 2-2-2-2
(Rest 1 minute)
Max front squats @ final weight, from the floor
WOD: For time,
10-8-6-4-2 power cleans
*After each set of power cleans, complete 8 x burpee box jumps
–rest 3 minutes—
5-4-3-2-1 power cleans
*After each set of power cleans, complete 4 x lateral barbell burpees
