WOD: 7/12/19
Practice Muscle-ups and Handstand Push-ups for 20 minutes.
“Poker Face”
For time:
400m run
12 Ring muscle ups
21 Strict HSPU
400m run
9 Ring muscle ups
15 Strict HSPU
400m run
6 Ring muscle ups
9 Strict HSPU
Announcement:
No Saturday Class (7/13)
On account of the Iron Beaver Summer Slam
Weightlifting all Day! Come hang out and watch!
WOD: 07/11/19
“Billie Jean”
For max reps:
Tabata Row
Rest 1 minute
Tabata Push Press, 95/65-lbs.
Rest 1 minute
Tabata Toes to Bar
Rest 1 minute
Tabata Russian KB Swing, 70/53-lbs.
Rest 1 minute
Tabata Row
WOD: 07/10/19
“Eye of the Tiger”
For time:
100-80-60-40-20 reps of: Double -unders
50-40-30-20-10 reps of: Wall-balls, 20/14-lb.
WOD: 07/09/19
“Old Town Road”
Complete as many rounds and reps as possible in 20 minutes of:
1 Rope Climb
21 DB Snatches, 50/35-lbs.
200m Run
2 Rope Climbs
15 DB Snatches, 50/35-lbs.
200m Run
3 Rope Climbs
9 DB Snatches, 50/35-lbs.
200m Run
WOD: 07/08/19
“Panama”
30 minute EMOTM:
1: Power Clean, 5 reps
2: Max Burpees over the Bar
3: Rest
WOD: 07/07/19
“Max Reps, For America”
5 rounds of:
1:00 KB swings, 53/35-lbs.
1:00 Wall-balls
1:00 Push ups
1:00 Sit-ups
1:00 Strict Pull-ups
1:00 Rest
WOD: 07/06/19
“Freedom Weekend”
Teams of 3
30 minute AMRAP:
Partner 1:
Row for Max Calories
Partner 2:
10 DB Thrusters
into 200m farmers carry, 50/35-lbs.
Partner 3:
Max Rope Climbs
*Switch upon completion of farmer’s carry.
WOD: 07/05/19
“Home of the Brave”
16 minute AMRAP:
40 Double-unders
20 Single DB hang clean and jerks 50/35
40 Dounde-unders
20 Toes to bar
Class at 10am ONLY
All other classes are cancelled!
WOD: 07/04/19
“Happy Birthday America”
17:76 AMRAP of:
7 Handstand Push-ups
4 Strict Pull-ups
19 Thrusters, 45/35-lbs.
Then,
Cash Out:
Teams of 3
For time:
Row 1776 Meters
*One partner rows, one partner must be holding a handstand, one rests. Switch as needed.
Announcement:
July 4th, Class at 10am Only!
All other Classes July 4th (Thursday) are cancelled.
WOD: 07/03/19
Find a Heavy 1RM Hang Power Snatch
“Red, White, and Blue”
For Time:
50-35-20
Alt Dumbbell Snatches 50/35-lbs.
Box jumps, 24”/20”
