As many rounds as possible in 7 minutes of:
7 Pull-ups (chin over the bar)
7 Hand release push-ups
Compare to July 23, 2013.
Holiday Schedule
Thursday, July 3rd: The 4:30pm, 5:30pm and 6:30pm classes are canceled.
Friday, July 4th: There will be an 8am and 9:30am class offered with all other classes canceled.
Saturday, July 5th: There will be the regular 8am and 9am classes offered with open gym from 10am to 11am.
Back squats
W/ 15 ghds each round
3@ 155-165-170-175-180-185-190
Wod as rxd
Butterfly
12 rounds
Wod RX: 12+7 PUs
Strength
4×225
3×245
135 to 195
RX 8
Strength w/Miranda
135-195
WOD Rx (strict pullups)
5 + 6 pull-ups
E3MOM: 7 sets of 3 back squats
3@225
3@245
3@265
3@275
2@275
3@225
3@225
Wod Rx’d
13+13 (1 rep shy of 14)
Strength
275-305-305-305-315-315-315
WOD RX’d
7 + 10
Back squat 3@ 85/95/85/105/115/125/135
WOD w/ regular pushups 7 rounds
BS
up to 205#
—
Wod. Strict Pull-ups
7 rounds + 3 Strict Pull-ups
E3MOM: 7 sets of 3 back squats
315-345-365-365-365-365-365
Wod Rx’d
8 Rounds
Strength – 205,225×4,235×2
WOD – 8 rounds RX (kipping PU)
Strength to 295#
WOD 11+1 pu
Strength: Up to 185×3 Rounds
WOD: 7+10
Strength: E2MOM
Back Squat 7×3@225#
Back rack alt. Lunge 2×8@135#
WOD Rx’d
11 + 8 (1 HRPU)
Strength:
225-245-265-275-285-295-305
WOD: As RX’d
8 rounds
Strength back rack lunges 55#
Sets of 8 & 6
WOD w/elevated barbell pushups & kipping plu
5 rds + 3 plu
Strength
225-245-265-275-285-295-305
Wod w/ strict
8 + 2
Squat
3@225-245-275
1@300
3@275-245-235
WOD RX – 8 rds
+ two 100m penalty runs, comp w/ BP
Strength
225-245-265-285-305-325- 1@345
Wod rx (Butterfly)
11+ 10
Strength up to 225
Wod w/ strict pull-ups
7 + 4 pull-ups
Back Squats
155-155-175 (too much knee pain)-155-155-155-155
WOD w/butterfly pull-ups
10 rounds even
Abs
95-115-135-155-165-175-180
7 kipping 7 push release pushups on knees