WODs 7.17.17 - 7.21.17

Hope that everyone had a great time at the Team Championship this past Saturday.  The effort was incredible. Lot's of PRs and comraderie!  If you did not participate this time we hope you will jump in next year. Competing grows you in so many ways. It gets you out of your comfort zone and that is where the magic happens.  Next up Battle of The Ages at J19 on October 28th! Find yourself a team and start getting ready.  Looking forward to another awesome week of training!

Monday 

18 min AMRAP

50 double unders
30 thrusters (75/55lbs)
25 pull ups

60 double unders
25 thrusters (95/65lbs)
30 pull ups

70 double unders
20 thrusters (115/80lbs)
20 chest to bar pull ups

80 double unders
15 thrusters (135/95lbs)
25 chest to bar pull ups

90 double unders
10 thrusters (155/105lbs)
10 ring muscle ups

100 double unders
5 thrusters (165/110lbs)
15 ring muscle ups

MAX double unders

Extra 

2. Clean Pull
(100%/3)4

Tuesday

1. Barbell Conditioning
EMOMx5
2 Power Cleans + 2 Front Squats + 2 Push Jerks (205/145)  Competitors go with 3 reps on each movement.

2. Conditioning
600m Run
2 Rounds of "DT" (155/105)
600m Run
2 Rounds of "DT" (155/105)
600m Run
2 Rounds of "DT" (155/105)
600m Run

Wednesday

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)3

2. Snatch Pull
(100%/3)4

3. Conditioning
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

4.  Gymnastics Conditioning (extra work)
Ring Muscle Ups:
4x60% unbroken
rest :60 between sets

Thursday

1. Midline (Anterior) 
8 x :25 on / :15 off
Hollow Hold 

2. Midline (Posterior) 
3 x 200m Bag/Ball Walk AHAP
rest 1 minute between sets 

2. Conditioning
AMRAP 4:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 4:00
AMRAP 4:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 4:00
AMRAP 4:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Friday 

1. Back Squat
(78%/6)5

2. Conditioning
For Time: 
2k Row
150 Double Unders
10 Rounds of Cindy