Friday’s WOD July 3rd

Please note next week 5 AM will be cancelled, but we will have 6 AM all week including Tuesday and Thursday.

We are OPEN for a Fourth or July WOD! See you at 8:30 AM!

 

Strength:

Squat Clean Skill Work

*ten minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

EMOM for 5 minutes:

3 position Squat Clean at 60% 1 RM.

*2 minute rest

EMOM for 8 minutes:

1 Squat Clean at 85%

 

Conditioning:

CAT ONE:

5 Minute AMRAP:

100 M  Sandbag Run

10 Goblet Air Squats 73/53#

2 Minute Rest

5 Minute AMRAP:

3 Triple-unders

10 Grasshoppers R+ L=1 Rep

CAT TWO:

5 Minute AMRAP:

100 M Sandbag Run

10 Goblet Air Squats 53/35#

2 Minute Rest

5 Minute AMRAP:

30 Double-unders

10 Grasshoppers R+ L=1 Rep

 

CAT THREE:

5 Minute AMRAP:

100 M Medball Run 15/10#

10 Goblet  Air Squats 35/26#

2 Minute Rest

5 Minute AMRAP:

30 Double-unders/ 60 Singles

10 Grasshoppers R+ L=1 Rep

 

CAT FOUR:

5 Minute AMRAP:

100 M Run

10 Air Squats

2 Minute Rest

5 Minute AMRAP:

30 Singles

10 Grasshoppers R+ L=1 Rep