07/03/2017 Metcon (AMRAP – Rounds and Reps) 24 Minute AMRAP4 power cleans, 155/105#8 ring dips16 sit ups32 double unders Scales:135/95# or 115/85#Banded Dips / Box Dips / Push Ups2:1 Singles

Whitten Whitten (Time) 5 Rounds for time:22 Kettlebell swings, 70#22 Box jump, 24”400m Run22 Burpees22 Wall-Ball Shots, 20# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 To learn more about Whitten click here

07/05/2017 2 Clean Pulls + 1 Full Clean (4 x 2 @ 80% of 1RM Clean and Jerk) 2 Clean Pulls + 1 Full Clean Metcon (Time) 3 RFT400m run25 GS Push Ups15 KB Snatches, 53/35# Scales:Push Ups from knees35/26#

07/06/2017 Metcon (AMRAP – Reps) 20 minute AMRAP1 C2B Pull Up1 Dead Lift, 135/95#1 Push Jerk, 135/95#*100m run after each round Ascending AMRAP – reps increase by 1. Score is total reps. Run doesn’t count. Scales:115/85# or 95/65#Banded Pullups or 2:1 ring rows

07/24/2017 Hang Clean (4 x 3 @ 75 & 80 % ) These should be hang squat cleans. Perform 2 sets at 75% and then 2 more sets @ 80%. Record weight for last 2 sets. Metcon (Time) 3 RFT115/85#12 Front Squat9 Clean and Jerk6 Snatch1:00 Rest Scales:95/65# or 65/45#

07/25/2017 Metcon (Time) 400m run, 25/15#Put 25# weight on the bar400m run, 25/15#Put 25# weight on the bar 3 Rounds10 Hang Power Cleans, 95/65#10 Burpees OTB10 Barbell Push Ups Scales:Regular push ups or knee push ups15/10# runs making the BB 75/55#

08/11/2017 Metcon (Weight) 12 Minute EMOM3 Squat Cleans, 75-80% of 1RM -3 min rest- Metcon (AMRAP – Rounds) 12 Minute EMOM1) 20 Wall Balls 20/14#2) 4 50m shuttle sprints3) 15 V Ups *RX+ is all reps unbroken Scales:14/10# Ball100m runModified V-ups or sit ups

08/12/2017 Metcon (Time) Partner WODBuy In: 400m farmers carry, 53/35# 4 Rounds50 KB swings 53/35#40 KB Squats, 53/35#20 KB Snatches, 53/35#1:00 Partner Plank Cash Out: 50 KB Swings, 53/35# One partner working, one person resting. On the farmers carry, switch partners as often as you like. On the partner plank, accumulate 1:00 of planking together. […]

08/14/2017 Metcon (AMRAP – Rounds) 32 Minute EMOM1) 4 Burpee Bar Muscle Ups2) 12/10 Calories, Assault Bike3) 12 DB Thrusters, 35/25#4) 12 Medball Situps, 20/14# Scales:Burpee C2B or pull ups*if doing banded pullups then perform 4 burpees and then 8 pull ups or ring rows10/8 Cal om bike25# or less db’s14/10#

08/15/2017 Back Squat (Build to a 5RM) Take as many sets as needed. Must have a spotter! Metcon (AMRAP – Rounds and Reps) 16 Minute AMRAP16 GS Push Ups100m run16 Hang Squat Cleans, 75/55#100m run16 Box Jumps, 24/20″100m run Scales:GSPU from knees65/45# squat cleans or 45/35#Step ups