July 2, 2018

July 2, 2018

7 minute clock

3 rounds of :

100 meter run

14 hallelujahs

14 mountain climbers

7 barbell thrusters 


Clean and Jerk - 5 min wu + every 2 mins @ sets listed.

notes :
set 1 - 5 tng @ 40-50%
set 2 - 5 tng @ 50-60%
set 3 - 5 tng @ 60-70%

emphasis on perfect reps today

Shoulder Press - 3 min wu + every 2 mins @ sets listed.

notes :
set 1 - 5 reps @ 40-50%
set 2 - 5 reps @ 50-60%
set 3 - 5 reps @ 60-70%


partner wod
14 minute amrap of :
14 calorie row
14 wall ball (20/14)

notes :
- partner does a full round, then switch.
- rx+ = assault bike for row
- level 2 - 10 calories, 10 wall ball @ wall ball of choice.

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