140704 – Independence Day

20140628_191933

Hat courtesy of Hunter H.

Outlaw

BBG

1) EMOM for 3 sets.  5x UB Hi-Hang Snatch @50%

2) 10min to est 2RM Hang Clean (at knee)

3)  E45S for 6:00.  1x Clean @ #2

Strength

E2MOM for 3 sets.  ME UB Weighted Strict Pullup.  Use a level of resistance or assistance to allow between 6-8reps each sets.

Cond

For time…

30x Burpee Boxjump @24/20

30x Power snatch @95/65#

30x Burpee Boxjump @24/20

CFV Friday Hell-Week WOD

Filthy Fifty – SEALFIT style:  2 rounds for time:

  • 50 x Box Jumps (30/24″)
  • 50 x Pull-ups
  • 50 x KB swing (53/35#)
  • 50 steps walking lunge
  • 50 x Knee-to-Elbow
  • 50 x Push-Press (95/65#)
  • 50 x GHD back Extension
  • 50 x Wall Ball (20/14#)
  • 50 x burpee
  •  50 x Double under
Advertisements
Standard

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