9 Minutes in Heaven
9 Minute AMRAP of:
10 Mountain Climbers (R+L=1)
20 Alternating Dumbbell Snatch (30/20)
50 Double Unders
10 Mountain Climbers (R+L=1)
20 Alternating Dumbbell Snatch (30/20)
50 Double Unders
Fight Through
2 Rounds for Reps:
3 Minute AMRAP of:
10/7 Calorie Row
10 Burpees over ERG
Rest 1 Minute
3 Minute AMRAP of:
10 Dumbbell Power Cleans (30/20) Rx+ (50/35)
10 Single Arm Dumbbell Overhead Walking Lunges (same weight)
Rest 1 Minute
*Score is total reps between all 4 movements. Pick up where you left off between rounds.
Tempo Front Squats
5 Seconds Down, 3 Second Hold in the Bottom, Drive Up Quickly
#1: 3 reps @50%
#2: 3 reps @55%
#3: 2 reps @60%
#4: 2 reps @65%
#5: 1 rep @70%
#6: 1 rep @75%
#1: 3 reps @50%
#2: 3 reps @55%
#3: 2 reps @60%
#4: 2 reps @65%
#5: 1 rep @70%
#6: 1 rep @75%
Ring Dips
3×10
*Modify w/band
Community WOD – 10:00am
12 Minute AMRAP of:
20/14 Calorie Row
20 Kettlebell Swings
20 Air Squats
20 Burpees
20/14 Calorie Row
20 Kettlebell Swings
20 Air Squats
20 Burpees
Tempo Push-ups
3×3 of:
10 Seconds from top of push-up to bottom
Up at normal tempo
10 Seconds from top of push-up to bottom
Up at normal tempo
Negative Pull-ups
Jump or use a box to get chin over the bar, then lower as slowly as possible to full arm extension. If you drop all the way down in under 5 seconds, add a band or two to assist. Use lighter bands than you tested your strict pull-ups with.
3 Sets of 3, alternate w/push-ups
*Score is max seconds on the negative
Reminder – Closed on 4th
The gym will be closed on the 4th of July (Thursday). Normal classes on the 3rd & 5th
2 Round Tuesday
2 Rounds for Time:
800 Meter Run
20 Candlesticks
20 Box Jumps (24/20)
800 Meter Run
20 Candlesticks
20 Box Jumps (24/20)
Back Squat 3-3-2-2-1-1
Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 1 rep @ 85%
#6: 1 rep @ 90%
#1: 3 reps @ 70%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 1 rep @ 85%
#6: 1 rep @ 90%