Torch Metcon (AMRAP – Rounds and Reps) E:30 OM for 15 minRx:2 Power Clean 115/752 Hang Power Clean 115/754 STO 115/754 Burpees Over the Bar Scaled:95/65

Jam Squat Clean (Take 15 min to find 1RM) Metcon (AMRAP – Rounds and Reps) 12 min AMRAPRxBuy In: 1600m RunThen,5 Pull-ups10 Push-ups15 Air Squats Scaled:Ring Pull-ups

Nautical Nancy – Lurong #4 Metcon (Time) Complete 5 Rounds of: Level III400 Meter Row15 Overhead Squats 95/65 Level II400 Meter Row15 Overhead Squats 65/45 Level I400 Meter Row15 Overhead Squats 45/35 17 minute time cap

Partner WOD Metcon (Time) Team of 26 RFT:10 Front Squat 135/9515 Burpees Over the Bar20 Deadlift 135/95*One partner working at a time

Beat Notre Dame Metcon (Time) For timeRx:2000m Row200 DU2000m Run Scaled:2000m Row200 SUx22000m Run

Breach Overhead Squat (3-3-3-3-3) Metcon (Time) For timeRx:50 Clusters 135/95 Scaled:95/65

Trip 7’s Metcon (Time) For TimeRx:400m Row7 Squat Cleans 185/11520 Plate Burpees 35/25800m Row7 Squat Cleans 185/11520 Plate Burpees 35/251200m Row7 Squat Cleans 185/11520 Plate Burpees 35/25 *30 min time cap Scaled:115/8025/15

06/22/2017 Metcon (AMRAP – Rounds) 27 Minute EMOM1) 3 position squat clean @ 60-65% of 1RM2) 3-5 Muscle Ups3) 12/10 cal assault bike Scales:55-60%2:1 C2B, Pull Ups or ring rows10/8 Cal Row

07/10/2017 Thruster (5 x 2 Level load at 80% ) Metcon (Time) 30 KB Swings, 53/35#30 Push Ups30 KB Thrusters, 53/35#30 Ring Dips30 KB Lunges, 53/35#30 Burpees30 KB SDHPRest 1:00 Max Unbroken Double Unders. Deduct :01 from your total time for every consecutive double under performed. Scales:35/26# kb’sPush Ups from kneesbanded dips / bench or […]

07/11/2017 Metcon (AMRAP – Rounds and Reps) 21 minute AMRAP7 T2B9 HSPU11 Hang Power Cleans, 135/95#250m row Scales:hanging knee raises / v-ups / modified v-upsDB press115/85# or 95/65#