SWOD

Push Press 5,5,5 80% of 1 rep max

WOD

12 Minute AMRAP

3 Handstand Push Ups

6 Squat Cleans 155#/95#

9 Box Jumps 24"/20"

SWOD

Muscle Up progression work or Strict Muscle Ups x10

WOD

21-18-15-12-9-6-3

Pull Ups

Overhead Lunges 45#/25#

SWOD

Front Squat 5,5,5 80% of 1rm

WOD

100 Deadlifts for time 225#/155#

Every time the bar is dropped perform 5 Handstand Push ups

This video talks about mental toughness and ques to keep you focused on the task at hand.

Rest Day!!!

SWOD

Elevated Ring Push-up x20 (place feet on 24”/20” box with rings 1” from ground)

Or

Ring Handstand Push-ups x10

WOD

3 rounds for time:

50 Double Unders

25 2 for 1 Wall Balls

SWOD

Push Press 8,5,3,3,3

WOD

30-20-10

Kettlebell Swings 1.5 pood/1 pood

Chest to Bar Pull-ups

SWOD

Max reps in 1 minute, rest 1 minute between

Handstand push-ups

Ring dips

WOD

800m run

30 Snatches

800m run

Post weights and times to comments.

What are you training for?

SWOD – Deadlift 8,5,3,3,3

WOD – 20 minute AMRAP

5 Box jump hurdles 24”/20”

10 Push-ups (games style)

15 Sit ups

Monday 7/4 – Happy Independence Day!!!

7 rounds for time

4 Muscle ups

17 One-legged Squats Alternating

7 Hang Power Clean and Jerks 135#/95#

6 Burpees

Thank you to all the service men and women around the world that are working to keep our freedom. Also a special thanks to my brother Kyle Provencher for his continued service for his country. He will be leaving soon for his third tour in the ongoing war in Iraq and his first tour in Afghanistan. Kyle, we love you and pray for your safe return.

HAPPY 235^th BIRTHDAY AMERICA!!!