4th of July

FT:
243 DUs
56 Burpees
34 DBall Cleans, 100#
13 Thrusters, 135#
1 Mile Run
LT = 39:35 w/ 242 DUs
38:50

Bloodfest 7s

7p

7p

Metcon

EMOM 10:

1 STO, 155#

1 DBall Clean, 100#

5 Burpees
*1st 5 rounds do strict press, last 5 do PP
Rx'd

Sta/ Str

Forward/Reverse Sled Walk

The Banded March

Weighted Strict Pullups @ 26#: doubles and singles + drop sets to BW

7p

Yoga

7p

Str/Sta

SL Banded Hip Thrusts 3x20 ea
SL Eccentric hip extensions off GHD 3x6 ea

EMOM 5:
3 Position Power Clean @ 165#

EMOM 5:
3 Position Power Snatch @ 135#

GH Raises 3x8 @ BW - 13# - 13#

Pedal Wheels

Metcon

AMRAP 12:
3 Trap Bar DLs, bar + 270#
9 Burpees
15 KBS, 2 pood
5R + 1

Reverse Hypers 3x10 @ 180#
Banded Sprint Steps - quick

Field

EMOM 8:
100 yard sprint
*15 secs or less

Rest 4 minutes

Half-Gassers x 8
*Rest 50 secs btwn
*18 secs or less
Rx'd

Coil med ball throw to sprint x 4
Med ball sprints x 4

Metcon - Quarter Gone Bad

5 Rounds for reps, 15 sec work, 45 sec rest:
Thrusters, 135#
Pullups
Burpees
85 reps

Stamina

4 Rounds every 2 minutes:
50 DUs
10 GHD Situps
Rx'd

Metcon

10-8-6-4-2 of 185# Power Cleans
70# Ballistic Block carry around driveway after rounds of 10, 8, 6, 4
*Bear hug carry after rounds 1 and 3, OH carry after rounds 2 and 4
9:36

Metcon - Murph

FT w/ 20# vest:
Run 1 mile
20 Rounds of: 5 Pullups, 10 Pushups, 15 Air Squats
Run 1 mile
CAP = 60 mins
59:50