Friday 6-29-18

W.O.D.
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

Thursday 6-28-18

W.O.D.
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
800 Meter Run

*Alternate Runs:
B1 runs 200m
B2 runs 200m
B1 runs 400m
etc...

Wednesday 6-27-18

W.O.D.
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

Tuesday 6-26-18

Strength
15:00 to establish a:
3 RM Back Squats

W.O.D.
4 Rounds:
400 Meter Run
50 Air Squats

Monday 6-25-18

W.O.D.
3 Rounds of 1 Minute at Each Station:
Thrusters (95/65)
Power Cleans (95/65)
Box Jump Overs (24/20)
Pull-ups
Bike Calories
Rest

Have multiple heats if not enough bikes
Everyone starts with Thrusters

Friday 6/22/18

W.O.D.
10 Rounds For Time:
5 Chest to Bar Pull-ups
10 “X” Dumbbell Movement (50/35)
15 Ab-mat Sit-ups

Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters

RX+: Strict C2B Pull-Ups; 70/50

Thursday 6/21/18

W.O.D.
Teams of two
2 Rounds for Time:
21/15-15/12-9/6 calorie Row
200m Front rack KB carry (2 KBs; 53/35)
21/15-15/12-9/6 calorie Bike  (15-10-5 assault bike)
200m Front rack KB carry (2 KBs; 53/35)

partner 1 rows 21/15 cals, then partner 2 rows 21/15 cals, etc...
split front rack carry as needed

Accessory
Not For Time:
30 GHD Sit-Ups
:30 Second L-Sit Hold
20 GHD Sit-Ups
:20 Second L-Sit Hold
10 GHD Sit-Ups
:10 Second L-Sit Hold
L-Sits do not need to be straight – these are total numbers that we are accumulating towards.