3 Rounds
Warm up-
empty bar
10 strict press
10 push press
10 split jerk
Strength
2-2-2-2-2-2 Split jerk from the rack. Build up to a heavy 2
OR Snatches build to a heavy 2
Wod Option 1
5 Rounds for time
7 Power Snatches 135/96
5 Bar muscle ups (sub 8 pull ups)
7 burpees over your bar
Wod Option 2
Hero Wod Today
“Loredo”
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Barbell Specific Warm up for squat clean
5 minutes of run, bike, row then grab a bar
3 rounds
Minute 1- 10 clean high pulls
Minute 2- 5 Power Position Squat cleans
Minute 3- 5 SLOW lift-offs from the ground or shin, pause at the knee, then finish squat clean
Squat Clean 1-1-1-1-1-1-1Use the heaviest weight you can for each set.
Rest as needed between sets.
Wod
3 rounds for time of:
15 Power Cleans, 115/80 lbs
30 Double Unders
15 Push Jerks, 115/80 lbs
30 Double Unders
Sunday Funday
Warm up- 5 minutes of running, rowing or biking then get your equipment for the wod
Rest 5 minutes between wods
Wod 1- 10 minutes
10 single arm DB thrusters
200m run
*don’t throw dumbbells. They are breaking apart and new ones are hard to come by
Wod 2- 8 Minutes
16 ALT DB snatches
8 Burpees
Wod 3- 5 minutes
Max single arms ALTERNATING Devil press
Endurance- 8am
Run 5k. Time to test this out. Lets see if we can a lot of people out for this
9am wod will be done outside. There is a mini weightlifting seminar going on inside. 9am wod is slightly different than 10 am. its double dumbbells instead of barbell.. or if you want to go up on the outdoor area platform use a barbell.
10am wod
Part 1
21 Minutes Amrap
1 Round of DT 135/95
50 Doubles
15/12 Bike or rower cal
DT round is
12 deadlifts
9 Hang cleans
6 push jerks
Part 2- Cool down, athletes choice. 100 cals on a bike or rower at a moderate pace