PVC/Foam Roll
2 Rounds:
400m Run
10 Deck Rolls
3 Wall Walks
WOD –
For Time:
Post:
You Go I Go Sorinex Roll Outs –
Start at 1, add 1 rep each time you pass the cart until you hit 10 reps, then go back down.
PVC/Foam Roll
3 Rounds:
15 Cal Bike
10 Banded Air Squats
10 Banded Pull aparts
Strength:
Pocket Clean – 2×3 (+/- 50% of Clean 1RM
Hang Clean – 2×3 (+/- 70-75% of Clean 1RM)
Deck Clean – 3×1 – building to a heavy single for the day….3 efforts
WOD:
12m EMOM
Even – 15 Cal curve Run (10 cal bike as a sub)
Odd – 10 t-pause push ups
PVC/foam roll
Rowling
10 x 150m (yes, 150m)
Burpee for over/under
WOD:
20m
EMOM:
1 – 150m ski
2 – 15 KBS
3 – 300m bike
4 – 10 C2B pull ups
(Repeat until time is up)
Post:
100 ab mats for time.
PVC/foam roll
3 rounds:
150 m row
5 pull ups
10 push ups
15 ab mat
5 rounds:
10 dips
10 body rows
20 push press(45/35)
20 sit up get ups(35/25)
Post:
25 sorinex pikes
25 sorinex roll outs
PVC/Foam Roll
-rest 3m-
PVC/Foam Roll
3 Rounds:
WOD:
40m EMOM –
PVC/Foam Roll
PVC/Foam Roll
Banded Stretch
OPEN GYM.
Since this is a holiday and some folks are working and some aren’t, there won’t be a scheduled workout. There’s over a year’s worth of archived workouts on this blog, pick one and have fun!
PVC/Foam Roll
In honor of America’s declaration of independence, July 4, 1776:
With a Partner, complete 76 combined reps of the following:
Distribute reps/rest in any manner you like, must complete all of one move before moving on:
Bar GYM 