Monday

Back Squat
3-3-3-3-3

EMOM for 12 Minutes:
Even - 2 Candlesticks
Odd - 3-5 Strict Pull Ups (Rx+ Wtd)JULY 4th HOLIDAY WOD

Tuesday

Holiday WOD!

Kalsu

For Time
100 Thrusters (135/95)
5 Burpees at the top of every minute
Start with 5 burpees.

Wednesday

EMOM for 10
2 Hang Power Cleans
1 Power Clean

3 Rounds for Total Reps
30s work, 30s rest

  • Knees to elbows
  • Alt 1-arm RKBS(1.5p | 1p)
  • Bike for Cals

THURSDAY

Skill: Barbell OH Walking Lunges

AMRAP in 25 Minutes

  • 5 Inverted Burpees
  • 7 Back Rack Lunges
  • 9 Box jumps, (24" | 20")

FRIDAY

1-2-3-4-5-4-3-2-1:

  • Strict chin-ups (Add weight as nec.)
  • Sled Drag between each effort

Partner AMRAP in 12 minutes

  • 500m Row
  • 40 Mt. Climbers
  • 4 Floor Passes Farmer Carry (AHAP) 


GIANTS GAME 7PM

SATURDAY

8:30 Class
AMRAP In 20 Minutes

  • 4 HSPU
  • 8 KB snatch (1.5p | 1p)
  • 12 KB SDLHP (1.5p | 1p)

9:30 Shannon's Farewell WOD
Partner Fun Goodness (With all the things!)

GIANTS GAME 7PM

SUNDAY

Zercher Squats
4x3

Durante's Core
5 Rounds

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck Ups
  • 10 second Hollow Hold

1 minute Rest

Alt. Double Tabata

  • Double Lateral hop (2 hops e. way)
  • Dbl Suitcase DL

GIANTS GAME 1PM