Partner WOD Metcon (Time) Teams of 2:Buy In: 5 Hill Sprints together50 WBS 20/1440 Burpee Pull-ups30 Power Clean 135/9520 HSPU10 Squat Snatch 135/95Cash Out: 5 Hill Sprints together

Comet and Cupid Metcon (Time) Teams of 2:Rx:100 Thrusters 95/65800m Run80 KBS 53/35600m Run60 Front Squats 95/65400m Run40 Burpees Over the Bar200m Run20 Overhead Squats 95/65 Scaled:75/5535/26

Jingle Front Squat with 3 sec pause + 2 reps (1-1-1-1-1-1-1) Metcon (Time) For time:Rx:50 Power Cleans 155/105*10 Over the Bar Hops EMOM Scaled:135/95

Grinch Metcon (Time) Rx:Buy In: 1000m RowThen, 4 RFT:10 HSPU15 Toes Through Rings20 Box Jump 24/20Cash Out: 1000m Row Scaled:Buy In: 1000m RowThen, 4 RFT:10 HSPU on Box15 Knees to Hips20 Box Jump 20/20Cash Out: 1000m Row

Pilot 1 Squat Clean + 2 Front Squats + 3 Thrusters (1-1-1-1-1) Work at 95% of last week’s 1RM. Metcon (AMRAP – Rounds and Reps) 12 min AMRAPRx:10 Burpees25 DUBS Scaled:50 single unders

5/25/16 Deadlift (3-3-3-3-3) (increasing load) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Scale accordingly

6/11/16 Metcon (Time) Partner WOD3 RFT20 thruster20 power clean20 back squat Rx: 135/95#Scaled: 95/65#

6/13/16 Bench Press (2-2-2-2-2 (increasing load)) Metcon (AMRAP – Rounds and Reps) Partner WOD15 minute AMRAP20 burpees20 WBS250m row Rx: 20/14#Scaled: 14/10# One person working at a time. Alternate row each round. 10m = 1 rep.

6/14/16 Metcon (AMRAP – Reps) 4 roundsMax effort HSPUMax distance HS walk Score is total HSPU Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Scale accordingly

6/15/16 Metcon (AMRAP – Rounds) 30 minute EMOMRx:1) 10 ring dip2) 12 GHD3) 14 goblet squat 70/53#4) 16/14 calorie row5) rest Scaled:1) 10 ring dip progressions (red or purple only)2) ab mat sit-ups3) 14 goblet squat 53/35#4) 12/10 calorie row5) rest If an athlete fails to complete the work inside of a minute, the workout […]