Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets of: Snatch deadlift pause above knee + full snatch @ 75-80%.
Snatch balance @ 70-75%, 1-1-1-1-1
Snatch press 3×2

WOD:
For time:

5 Muscle-ups
50 Double-unders
4 Muscle-ups
40 Double-unders
3 Muscle-ups
30 Double-unders
2 Muscle-ups
20 Double-unders
1 Muscle-up
10 Double-unders

extra credit: 3 rounds of 20 Back extensions + 25 Sit-ups

Post loads and time to comments.
__________

LEANFIT:
For time:

30 Sit-ups
30 Russian twists
30 Kettlebell swings (35 lb./26 lb.)
30 Push ups
1,000m Row
30 Burpees
60 Walking lunges
800m Run

Post time to comments.

___________

DE:
5 rounds for time of:

100ft Bear crawl
20 Sledge hammer tire strikes
4 Wall climbs
800m Run

Post time to comments.

Media:
Monday WOD, July 6, 2015

3 thoughts on “Monday WOD, July 6, 2015

  • July 6, 2015 at 5:34 am
    Permalink

    SC: 170/170/125
    WOD: 6:26 rx

  • July 6, 2015 at 7:34 am
    Permalink

    Strength: 115/115/95

    WOD: 4:24 rx

  • July 6, 2015 at 9:06 am
    Permalink

    Nice job Clayton!

Comments are closed.