 Happy Canada Day!
Metcon 1: Partner WOD: 7 Rounds 1 Lap OH Plate Carry (45/25) LH 1 Lap OH Plate Carry (45/25) RH 6 Burpees Partner 1 completes 1 round of the work above while partner 2 Rows for Cal, then they switch until each have completed 7 rounds. Metcon 2: Since our Confederation was in 1867: 18:67 AMRAP (aka: 19:07) 18 Pull-ups 67 Squats 18 Ring Dips 67 Sit-ups 18 Burpees 67 KB’s (35/25) 18 TTB 67 Box Jumps (24/20) 18 HSPU 600m run + 70 Double-unders
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 Gymnastic Strength
3 Rounds 80% Strict HSPU Rest 2:00 80% Strict Pull Up Rest 2:00 Strength 2 7:00 to set max Axle Bar Clean & Jerk Metcon 2: 15 – 1 Push ups, Air Squats Box jumps (24/20) Strength Class 23:00 EMOM Deadlift Min 1 - 4 Reps @ 80 Min 2 – Rest Min 3 - 3 Reps @ 85 Min 4 - Rest Min 5 – 2 reps @ 90 Min 6 - Rest Min 7 – 1 Reps @ 95 Rest 23:00 EMOM Bench Press Min 1 - 4 Reps @ 75 Min 2 - Rest Min 3 - 3 Reps @ 80  MetCon:
5 Rounds: 500m Row 15 Burpees 10 SB Squats (90/60)  Strength 1:
15:00 EMOM Bench Press Min 1 - 4 Reps @ 75 Min 2 - Rest Min 3 - 3 Reps @ 80 Min 4 - Rest Min 5 – 2 reps @ 85 Min 6 - Rest Min 7 – 1 Reps @ 90 Rest MetCon 1: For Time: 27-21-15 Cal. Row Push Press (115/75) MetCon 2: 30-20-10 Sit ups 200m SB run between rounds (90/60) Strength Class: OH Squat- Snatch Balance- Hang Squat Snatch complex X5  Strength:
20:00 EMOM Back Squat Even - 2 Reps @ 75% Odd – Strict Pull Ups @ 50% MetCon: 1 minute of sandbag squat cleans (90/60) 1 minute of burpees 1 minute of toes-to-bars 2 minutes of sandbag squat cleans (90/60) 2 minutes of burpees 2 minute of toes-to-bars 1 minute of sandbag squat cleans (90/60) 1 minute of burpees 1 minute of toes-to-bars  Olympic Lifting Work
10:00 EMOM 3 Reps Hang Squat Snatch @+ 2-5# from 2 weeks ago 10:00 EMOM 3 Reps Hang Squat Clean @+ 2-5# ***FORM IS KING**** Metcon 1: 12:00 AMRAP 36 Cal Row 27 Wall Ball 21 Box Jumps 15 Clean & Jerk (135/95) 9 T2B 6 OH Squats (135/95) 3 Muscle Ups  Gymnastic Strength
3 Rounds 90% of Max HSPU Rest 2:00 90% Max Pull Up Rest 2:00 Strength 2: 7:00 EMOM Weighted Step Ups 3 Reps each Leg Metcon: 200m Farmers Walk 21 Sand bag Squat Cleans 12 Pull Ups Rest 5:00 and repeat Strength Class Sumo Deadlift 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 75% 2 Reps 4:00 – 7:59 @ 85% 1 Rep 8:00 – 12:00 @ 95% Weighted Ring Dips 3-3-3-3-3 3x max effort L-Sit  Metcon:
30:00 AMRAP 10 Calorie Row 10 Bar Facing Burpees 10 Deadlift (155/105) 10 Sit Ups 20, 30, etc.  Strength:
23:00 EMOM Shoulder Press Min 1 - 4 Reps @ 75 Min 2 - Rest Min 3 - 3 Reps @ 80 Min 4 - Rest Min 5 – 2 reps @ 85 Min 6 - Rest Min 7 – 1 Reps @ 90 Rest Metcon: 10:00 AMRAP 45 Double Unders 30 Burpee over Bar 15 Jerk (135/95) Strength Class: Wide Grip Bench Press 24:00 E2MOM 3 Reps 0:00 – 3:59 @ 85% 2 Reps 4:00 – 7:59 @ 90% 1 Rep 8:00 – 12:00 @ 95% Bent over Row complex 8-8-8-8-8  Strength:
35:00 EMOM Front Squat Min 1 - 4 Reps @ 85 Min 2 – Strict Ring Pull Ups Min 3 - Rest Min 4 - 3 Reps @ 90 Min 5 - Strict Ring Pull Ups Min 6 - Rest Min 7 – 2 Reps @ 93 Min 8 – Strict Ring Pull Ups Min 9 – Rest Min 10 - 1 rep @ 96 Min 11 – Strict Ring Pull Ups Min 12 - Rest Repeat x3 MetCon: 21-15-9 KB Swing (75/55) Push Ups |
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