Ever wonder what happens when the doors are locked?
Press 5-5-5-3-1+
65-65-75-85-95%
Skull Crushers 10-10-10
Rest
12 Minute AMRAP
6 Muscle-Ups
6 Power Snatch 115/83
250m row
Swamp Monster 4 Still has a few spots available!
Damage Control Yoga this Saturday at 11AM at A1A! Like Mobility? Like Yoga? Do it!
3 Rounds For Time:
Run 800m
50 Push-Ups
Ab-Blaster Circuit:
5 Rounds not for time
10 Dragon Flags
20 Russian Twists
30 Second Right-legged plank hold
30 Second Left-Legged plank hold
Squat 5-5-5-3-1+
65-65-75-85-95%
Good Mornings 10-10-10
add 10lbs from last week
Rest
Death by Over Head Squat:
Every minute perform 5 Over Head Squats starting at 95/63. Each Minute add 10/5 lbs. When you fail a round, strip down to the empty barbell 45/33 and perform 10 overhead squats each minute for the remainder of 10 minutes.
Happy Hour July 5th at Lucali! Join us from 7PM until ??
9:00am Unloaded
10:00am WOD
“Gallant”
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
This one is going to hurt!
1 mile run
Perform the following as an AMRAP with the balance of 20 minutes
5 Box jumps (30/24)
15 Butterfly sit-ups
20 Air squats
5 minutes rest
5 minute AMRAP
Handstand push-ups
Press 3-3-3-3-3+ (70-70-70-80-90%)
Rest up
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch (53/35)
Right-arm Kettlebell snatch
Pull-ups
Supplement
3×10 DB rows
Skill work
6-10 Pistols alternating EMOM x 10 minutes
Rest up
Conditioning
4 Rounds
4 Minute AMRAP, 2 Minute rest
30 Burpee Buy-in
Max Double-unders
Back squat 3-3-3-3-3+ (70-70-70-80-90%)
Good Mornings 10-10-10
Rest as needed
3 rounds for time
400 meter run
15 Unbroken front squats (115/73)
AMRAP of Clean and jerks with the balance of 11 minutes
