Wednesday July 17, 2019

On the minute every minute for 7 minutes: Power Clean x 2 reps.

Then:

For Time:

30 Burpees

30 Power Cleans 75/55

20 Burpees

20 Power Cleans 115/80

10 Burpees

10 Power Cleans 185/125

5 Burpees

5 Power Cleans 225/155

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Matthew Barnett
Saturday July 13, 2019

”Beach Wod”

Partner WOD: Each Station is 4 minutes long! :30 transition time. Both partners working at the same time. Partners alternate movements.

Station 1)

AMRAP 4 minutes:

partner 1- Swim 100m

Partner 2- Air Squats

Station 2)

AMRAP 4 minutes:

Partner 1- Soft Sand Sprint 100m

Partner 2- Sit-Ups

Station 3)

AMRAP 4 minutes:

Partner 1- Sandbag Drag 100m

Partner 2- Burpees

Station 4)

AMRAP 4 minutes:

Partner 1- Sandbag Lunge 100m

Partner 2- Plank Hold

“Class Wod”

In teams of 2 with 1 Partner working at a time, complete for time:

Camana Bay Hill Run (Together as a team)

75 Power Clean 95/65

50 Burpees

75 Toes to Bar

50 Hang Power Snatches 95/65

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Matthew Barnett
Wednesday July 10, 2019

10 Overhead Squats 135/95

10 Box Jump Overs 24/20

10 Squat Clean and Jerks 135/95

10 Power Cleans 205/130

20 Burpees Over the Barbell

10 Power Cleans 205/130

10 Squat Clean and Jerks 135/95

10 Box Jump Overs 24/20

10 Overhead Squats 135/95

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Matthew Barnett
Monday July 8, 2019

For time:

9-6-3 Reps of:

Thrusters 135/95

Bar Muscle-ups

Rest 5 Minutes, Then:

12-9-6 Reps of:

Thrusters 115/80

Chest to Bar Pull-ups

Rest 5 Minutes, Then:

15-12-9 Reps of:

Thrusters 95/65

Pull-ups

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Matthew Barnett