EMOM's

20 EMOM 
4- Push Press
10- V-ups
15- Cals Row
50- Double Unders

Row Club

I was able to sit in with the row club today.  It was  great to join them even though they were most through the first of the 2k Rows. 

2K at 30 sec slower than your PR.
Rest 5 min
2K at 20 sec slower than your PR
Rest 5 min
2k at the best you can do

Assumed that my best 2k Row is close to 7:15

Round 1 -  7:45 not bad with no warm up.

Round 2 - 7:30.4

Round 3 - 7:44

 Revs vs NYFC =

Look who paid a surprise visit to our seats.   We were all so excited to see Tristan!

DLs, Wall Ball and Runs

Warm Up 12 EMOM

15 Situps
200M Run
10 DL
1 Minutes Rest

15 AMRAP
20- Deadlifts 225/155
30- Wallballs
400M- Run

This was just plan hard.   Kept the pace high, DLs slowed me down.  Wall Balls were good. Running was terrible.

2 Rounds plus 50 reps plus 200m

Rowing Running Interval Extravaganza

I was planning on doing a partner wod with Sam, Jack and Dennis and then out of nowhere Jason joined as well.   Great to have more to the party and it gave us a chance to do an interval like Jerry WOD.  

3 Rounds
Row 500m
Run 400m
Rest 1 minute between rounds

After last round rest 5 full minutes

Then 3 rounds
Row 250m
Run 200m
Rest 1 minute between rounds

This was by no stretch made easier by the rest periods.  

500's
Round 1 - 3:43 - 1:45 500m
Round 2 - 3:55   1:52.9
Round 3 - 4:28   1:54.9 

250's
Round 1 - 1:47  49.7
Round 2 - 1:49   50.7
Round 3 - 2:00   56.8

AMERICA

AMERICA
4RFT
17 cal. Assault bike -or- row
7 MEdball squat cleans (20/14) -or- Gobblet Squats (70/53)
6 RIng dips
7 Chest-to-bAr -or- Bar Muscle-Ups
400m run

Time 24:56

 I rode my Mt bike next to Sam as he ran 6.5 miles.  We woke up Jack and headed over to CraicWood to do Munchie's July 4th wod.  Jack and Sam teamed up and crushed the WOD. I trailed Mrs Munchie and KJo till the last round where I pulled ahead on Bar Mu which I may or may not have done 6 vs 7.   Jack chased me down on the run and paced me in.  

 

Low Reps High Rounds

On paper this looked straight forward and not too taxing.  In
real time this to get really hard 5 rounds in.  No where to really recover or hide.

30 Rounds (45 Minute Cap)
1 Power Clean @155lbs
2 Front Squats @155lbs
3 Burpees
Run 100 Meters
 35:18

Row -Deads

For Time: Row 1000
20-Deadlift 225/155
Row 750
15-Deadlift 275/185
Row 500
10-Deadlifts 315/215 Did #325lbs
Row 250
5-Deadlifts 345/235
(20min Time Cap)

19:12

Extra:
A) 1 x ME Plank (add weight if needed so it’s not more than 3 minutes)
B) 3 Rounds:
(5-8) Around the Worlds
10 each- Powell Raises