Strength/Skill:

5 Bench Press @ 65% 1 RM Bench Press
5 Bench Press @ 65% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
1 Bench Press @ 80% 1 RM Bench Press
1 Bench Press @ 80-85% 1 RM Bench Press

Metcon:

“Strict JT”
21-15-9
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push Ups
-rest 3 minutes-
“Pulling JT”
21-15-9
Strict Pull Ups
Feet Elevated Ring Rows
*45 yard Dumbbell (or Kettlebell) Farmers Carry after each set (2×50/35)

Happy July 4th!

Hero WOD: Partner “Small”

3 Rounds

• 1k Row
• 50 x Burpees
• 50 x Box Jumps
• 800m Run

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

Strength/Skill:

1 Push Press + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 6.5/10 RPE
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE

Metcon:

AMRAP 15 Minutes
Buy in: 45/35 Calorie Bike Erg
2 Rounds
45 GHD Sit Ups
45 Push Press (95/65)
-in remainder of time-
Max Calorie Bike Erg

Strength/Skill: 5 Sets

1 Pause Front Squat + 1 ¼ Front Squat + 1 Front Squat @ 70-75% 1RM Front Squat

Metcon:

3 sets: @ RPE 7/10
2 Rounds
15 Wall Balls (20/14)
30 Double Unders
15/12 Calorie Row
30 Double Unders
-rest 1:1 b/t sets-

Saturday Partner WOD!!

Teams of 2: 25m AMRAP

• 50 x Cal Ski/Row
• 40 x Wallballs
• 30 x T2B
• 20 x Power Cleans
• 10 x Wall Walks

Split rope with later erd

Strength/Skill:

In as few sets as possible, accumulate 40 Bench Press at 75-80+%.

Metcon:

7 Rounds
10 Calorie Echo Bike
1 Rope Climb
10 Box Jump Overs (24/20)
1 Rope Climb

Strength/Skill:

3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 60-63% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 65-68% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 70-73% 1RM Snatch
3 Snatch Push Press + 2 Overhead Squats + 1 Snatch Balance @ 75-78% 1RM Snatch

Metcon:

Row 400m
50ft Handstand Walk
Row 600m
75ft Handstand Walk
Row 800m
50ft Handstand Walk

Strength/Skill:

3 Sets:

20 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) + 5 Dumbbell Bench Press (HEAVY. Switch to Heavier Dumbbells)

-Rest 60 seconds-

50ft Kettlebell Farmer Carry + 10 Alternating Single Arm Kettlebell Row + 50ft Kettlebell Farmer Carry + 10 Alternating Single Arm Kettlebell Row + 100ft Kettlebell Farmer Carry (do not put the kettlebells down!)

-Rest 2 minutes-

Metcon:

5 Rounds
800m Run
10 Clean and Jerks (155/105)