6/7/16 Metcon (Time) 400m run10 power snatch400m run10 squat snatch400m run10 power clean400m run10 squat clean400m run10 push press400m run10 push jerk Rx: 115/85#Scaled: 95/65#

6/8/16 Shoulder Press (5×3 (level load)) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAPRx:5 goblet squat 53/35#10 strict KB press 53/35#15 TTR20 Russian twist 45/35# Scaled:5 goblet squat 35/26#10 strict KB press 35/26#15 knees to chest/hips20 Russian twist 35/25#

6/25/16 Metcon (Time) Partner WOD3000m row *one partner rows while the other partner performs burpees Score is the time of the row minus 1 second per burpee performed.

6/27/16 Metcon (AMRAP – Rounds and Reps) 23 minute AMRAPRx:3 squat cleans 185/135#13 ring dips23 abmat sit-ups33 DU Scaled:3 squat cleans 115/85#13 assisted ring dip (red or purple band only), ring dips on box, tricep dips23 abmat sit-ups33 DU attempts of 2:1 SU

7/14/16 Metcon (Time) Rx:30 WBS, 20/14#30 sit-ups30 KBS, 53/35#30 OTbox burpees, 24/20″30 KBS, 53/35#30 sit-ups30 WBS, 20/14# Scaled:30 WBS, 14/10#30 sit-ups30 KBS, 35/26#30 OTbox burpees, 20/20″30 KBS, 35/26#30 sit-ups30 WBS, 14/10#

7/15/16 2 Deadlifts + 2 Squat Cleans (1 RM) Metcon (Time) 15 minute AMRAPRx:10 TTR10 hang power cleans, 185/135#400m run Scaled:10 knees to chest/hips10 hang power cleans, 135/95#400m run

7/16/16 Metcon (Time) Partner WOD3 RFT400m farmer’s carryStation 1 (100m mark): 30 KB SDHPStation 2 (200m mark): 30 Russian twist with KBStation 3 (300m mark): 30 KBSStation 4 (400m mark): 30 KB snatches (do not have to touch the ground) Rx: 53/35#Scaled: 35/26# One KB per team. Partners may alternate carrying the KB in between […]

7/18/16 Hang Clean (2×3 at 80% of 1 RM) Followed by 2×3 at 75% of 1 RM. These are to be Hang SQUAT Cleans. To be completed unbroken at a level load after an adequate warm-up. Score is the weight used. Metcon (Time) 12 front squats9 clean and jerks6 snatches Rx: 205/135#Scaled: as needed. If […]

7/19/16 Metcon (Time) Begin by running a 400m run with a plate overhead. Rx athletes will carry a 25/15# plate while scaled athletes will carry a 10/5# plate. You will run in and start constructing your barbell with that weight, grab another plate and run another 400m run carrying the plate overhead. Finish building your […]

7/20/16 Push Press (3-3-3-3-3) (increasing load) Metcon (AMRAP – Rounds and Reps) 5 minute AMRAP; rest 2 minutes; 5 minute AMRAP Rx:5 pull-ups10 sit-ups15 walking lunges Scaled:5 pull-up progressions10 sit-ups15 walking lunges Score is worst AMRAP in rounds and reps.