15min to Achieve a 20 RM Hang Clean
6min AMRAP:
2 Muscle-Ups (ring or bar) MRX 2 Chest to Bar
4 Over the Bar Burpees
8 Hang Cleans 115/75 RX+135/95 MRX 95/65
Rest 2min
6min AMRAP:
8 Hang Cleans
4 Over the Bar Burpees
1 Rope Climb 15’ MRX 10’
*Athletes Choice on which AMRAP to Start With*
Core, Guns & Grip Development
-2×10 Heel Clap Over the Bar
-2×10 Weight Plate Hammer Curls
-1x100m KB/DB Heavy Farmer’s Carry
-2×10 Parallette or DB Mountain Climbers
-2×10 Double KB/DB Curls
-1x100m Plate Pinch Carry
-2×10 Weight Plate Flips w/Fingers
We will be closed Friday, July 4th in observance of Independence Day.
115(5)-145(5)-175(5)-215(3)-195(20)
5 & 4+5 rx, RMU, in order
A. 20 @ 110
B. 4+2 / 4+11 rx+
*Did second WOD first
A. 17 @195lbs
B. 5 + 10 rx+ rings / 4 rx+
225×15 (the 10lb jump from 215×20 last September was a bit too optimistic)
6+10 / 5+10 Rx+ (RMU) in order
A. 18x 225
B. 7+1 // 4+ 12 RX+ (RMU)
5×5 training
5+1 rx rmu
4+4 rx
A. 125
B. 7+2 bar / 5+ 10 RX+ in order
A. 230 (20)
B. 6+10 / 3+8 rx+
A. 18 @185
B. 6+2, 5 rx+
135×20
4 (rmu for round 1, bmu on the rest) / 4+8 Rx