INDEPENDENCE DAY WEEK! 7/2

MONDAY

Weightlifting
Pendlay Row

https://youtu.be/h4nkoayPFWw
5 @ 50% BW
5 @ 52.5% BW
5 @ 55% BW
5 @ 57.5% BW
5 @ 60% BW
Metcon:
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

TUESDAY 7.3.18
Warm-up
Grab a partner:
Round 1:
50ft. Run down
10 Partner Air Squats
50ft. Shuttle Sprint Back
Round 2:
50ft. Frog Hop Down
3 Partner Burpees
50ft. Broad Jump Back
Round 3:
50ft. Run Down
5 Partner Push-ups
50ft. Shuttle Sprint Back (facing opposite from rd 1)

Gymnastics
15 min to practice handstand holds/walks
Empty Barbell Warm-Up
5 Stiff-Legged Deadlifts
5 Hang Clean
5 Elbow rotations (2:1)
5 Strict Press
5 Front Squats
Metcon
21-15-9:
Front Squat (135/95)
Kettlebell Swings (70/53)
400 m Run/500 m Row

INDEPENDENCE DAY HERO WOD!!!

METCON-“LEDSOME”
Buy in: 1981m row (year of birth)
Cash out: 2006 m run (death year)

3 Rounds:

24 wall balls (20/14)
24 push ups
24 dumbell snatch (50/35)
24 abmat situps
24 weighted walking lunges w/ plate (45/25)

*Row counts toward weight loss challenge.*

In honor of CPL Michael Craig Ledsome that died protecting our freedoms in Iraq.

THURS 7.5.18 CFB

Weightlifting
Week5: Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%
*REST 90s - 2 min  btw sets*
METCON
1/2 "CAITLIN"
For Time:
1000 Meter Row
60/45 Calorie Schwinn Bike
800 m Run

FRIDAY 7.6.18

METCON
"Power Hour"
For Time:
50 Clean and Jerks (135/95)
On the Minute – 5 Toes to Bar