“Have A Safe Holiday…”

Posted: July 4, 2016 in Uncategorized

 

2016 4th Of July WOD… SURPRISE!!!

Mando Macias's photo.
I’ve Never Heard The Box Go From So Loud & Crazy To So Silent & Calm So Fast In My Life…
You’re Welcome…
Might Keep That One In My Back Pocket…

Here Ya Go Ladies & Gents…

The Rest Of The Week Laid Out For You…

Wednesday…

Strength/MetCon…

Using 75% Of Your 1 Rep Max DeadLift:

For A Total Of 5 Rounds:

3 DeadLifts

5 Chest To Bar Pull Ups

10 Clapping Push Ups (Rx’d: M&F… ADV: M&F- Chest Clapping Push Ups…)

15 Bar Touching Jumping Air Squats

Thursday…

Strength…

You Will Have 10 Mins To Establish A 1 Rep Max Strict Press

MetCon…

For Time:

Buy In: 25 BarBell Push Ups… (Rx’d: M&F- On Toes/Chest To BarBell…)

10 Push Presses (Rx’d: M-95lbs/F-65lbs… Starts From The Ground…)

10 Toes To Bar (Rx’d: M&F… Every Time You Drop Off Of The Pull Up Bar You Must Perform 1 Burpee… MOD: Toes To Beam…Every Time Your Heels Touch The Ground & Once You Finish Your Set You Must Perform 1 Burpee…)

10 Box Jumps (Rx’d: M-24″/F-20″…)

8 Push Presses

8 Toes To Bar

8 Box Jumps

6 Push Presses

6 Toes To Bar

6 Box Jumps

4 Push Presses

4 Toes To Bar

4 Box Jumps

2 Push Presses

2 Toes To Bar

2 Push Presses

Cash Out: 25 BarBell Push Ups… TIME!!!

Friday…

?!?!?!

Saturday…

8AM Olympic Lifting

10AM GRID WOD

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 10 Mins To Perform:

3x3x3x3x3: Back Squats @ 75% Of Your 1 Rep Max

MetCon…

Buy In: 50 AbMat Sit Ups

10 DB Front Squats (You Pick Weight…)

10 Bar Touching Burpees

10 Pull Ups

8 DB Front Squats 

8 Bar Touching Burpees

8 Pull Ups

6 DB Front Squats 

6 Bar Touching Burpees

6 Pull Ups

4 DB Front Squats 

4 Bar Touching Burpees

4 Pull Ups

2 DB Front Squats

2 Bar Touching Burpees

2 Pull Ups

Cash Out: 50 AbMat Sit Ups… TIME!!!

3…2…1…GO!!!

Mando

4th Of July WOD & Scores…

Mando Macias's photo.
Mando Macias's photo.
Mando Macias's photo.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s