WOD

Strength:

Tabata Mountain Climbers
– Rest 1:00 –
Tabata KB Halo (Alternate Directions each Round)
– Rest 1:00 –
Tabata Dumbbell Flys

Conditioning:

30 – 20 – 10
Handstand Push Ups (Fx: Hand Release Push Ups)
Box Jumps (24/20)

Happy 4th of July!!

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Conditioning:

“Manion”
7 Rounds
400m Run
29 Back Squats (135/95)

TWO weeks left to make a donation to our Little Lights fundraiser and we match it! We are so close to our goal!!

Donate HERE!!!

Little Lights is a non-profit organization that empowers under-served youth and families in Washington, D.C. through practical assistance, racial reconciliation, and the love of Christ.

Strength:

E2MOM 12
3 Hang Power Snatches + 3 Power Snatches (↑)

Must be touch and go.

Conditioning:

For Time:
30 Ring Muscle Ups (Fx: 30 C2B Pull Ups + 30 Ring Dips)
But…
Every 4:00 Including 0:00
500/450m Row

Time Cap 16:00

Strength:

E3MOM 15
3 Tempo Front Squats (30×1) + 3 Front Squats (↑)

Conditioning:

AMRAP 10
3 – 6 – 9 – 12 – 15…
Wall Balls (20/14)
Russian KB Swings (Rx: 32/24)(Fx: 24/16)

Strength:

E2MOM 12
4 Power Cleans + 4 Hang Power Cleans (↑)

Must be touch and go.

Conditioning:
5 Rounds
10 Alternating Dumbbell Hang Split Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Alternating Dumbbell Hang Clean and Split Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Burpees Over the Dumbbell

Strength: 

EMOM 12
1: 20 Barbell Curls
2: 10 Dumbbell Pull Overs
3: :45 Plank (Weighted if Possible)

Conditioning: 

AMRAP 15
10 Push Press (Rx: 135/95) (Fx: 115/80) (Rx+: 155/105)
10 Toes To Bar
10 Deadlifts (Rx: 135/95) (Fx: 115/80)(Rx+: 155/105)

Strength: 

E2MOM 12
7 Strict Press (↑)

Conditioning:

AMRAP 11
50 Double Unders (Fx: 35 Double Unders)
40 Air Squats
30 Sit Ups
20 Push Ups

Conditioning: 

5 Rounds (Fx: 3 Rounds)
1000m Run
20 Dumbbell Box Step Overs (50/35) (Fx: 35/20)

Time Cap 40:00

Strength:

E2MOM 10
5 Front Squats (↑)

Conditioning: 

4 Rounds
10 Deadlifts (165/115) (Fx: 115/80) (Rx+: 205/135)
5 Power Cleans (165/115) (Fx: 115/80) (Rx+: 205/135)
10 Burpees Over the Bar