Where did the first half of the year go? Well, hopefully you got to cross some goals off of your list!
This week’s WODs pay tribute to America gaining its Independence way back in 1776. Additionally, this will be a bit of a deload week for the front squats and shoulder press. Expect to test those movements and more next week.
This leads me to Monday’s workout which starts the week off with front squats for our strength piece. Then we will take it back to “1776” with wall balls, double unders and rowing completing these movements every six minutes.
Tuesday begins with shoulder press. Then the “Continental Congress” deemed we should complete for time in an ascending 1 to 10 rep scheme of power snatches and burpees over the bar.
Wednesday starts off with building to a heavy power clean. Then with some heavy reading of the “Declaration of Independence” we will see how an AMRAP of air bike, GHD situps and dumbbell box step ups will keep us free.
Then on Thursday our celebration of the 4th will include a hero workout “The Ginger”. In this AMRAP workout expect to perform running, thrusters and pullups. If that wasn’t too much stick around for the shoulder and glute mini pump.
Friday starts off with some gymnastics skill work with ring dips. Then we get to ring the “Liberty Bell” with ring dips, inverted ring rows, pushups and rowing. Try not to put another crack in the bell with this one;)
Saturday brings us to the city of brotherly love, “Philadelphia”. A team of 2 workout consisting of deadlifts and air bike. Then a mini pump session for the glutes and core.
Courage: "America was not built on fear, America was built on courage, on imagination and an unbeatable determination to do the job at hand" — Harry S. Truman
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