WODs 7.5.16 - 7.8.16

Happy 4th everyone! Hope that everyone has a great day! This week starts our barbell only classes on Tuesday, Thursday 5:15 PM and Saturday 11:00 AM.  Register here

Tuesday

Find a 1RM Pause BS

Then

1x2 @70%

1x2 @ 80%

1x2 @ 90%

Then

Every 4 min for 20 min

Run 400

20 Deficit Pushups Men hands on 45lbs plates, women hands on 25lb plates

Score is average time between lowest and fastest rounds


Wednesday

12 min 30 sec on/30 sec off

Set 1-ME Candlestick Hold

Set 2-ME V Ups

Set 3- ME Hollow Hold Hanging from Bar

Then

ROMWOD


Thursday

Find a 1RM Pause FS

Then

1x2 @70%

1x2 @ 80%

1x2 @ 90%

Then

5 rounds for time

15 Pullups

15 Box Overs 24/20


Friday

Two Attempts at ME TNG Snatch 135/95 for reps

Then

10 Min AMRAP

15 Hang Snatch 75/55

30 DU