6/16/16 Snatch (1 RM) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAPRx:8 box jump 24/20″8 snatch 95/65#8 bar-facing burpee Scaled:8 box jump or step-up 20/20″8 snatch 75/55#8 bar-facing burpee

6/17/16 Metcon (Time) Buy in: 800m run10 squat clean, 2 push jerk8, 46, 64, 82, 10Cash out: 800m run Rx: 135/95#Scaled: 95/65# Rx+: 165/115#

6/18/16 Metcon (Time) Partner WOD5 RFTRx:400m run25 KBS 70/53#25 TTR Scaled:400m run25 KBS 53/35#25 knees to chest/hips Both partners run; one person working at a time inside.

6/20/16 Clean and Jerk (1 RM) Metcon (Time) “Grace” with a twist30 Clean and Jerks, 135/95#Rest 2:0030 Clean and Jerks, 95/65#*2 burpees performed every 30 seconds (at each :00 and :30). Scaled: 95/65# for the first 30; 65/45# for the second 30.

6/21/16 Metcon (AMRAP – Rounds and Reps) 25 minute E5MOMRx:400m run10 CTB pull-ups8 goblet squats 70/53#6 KBS 70/53#4 KB press (each arm) 70/53#2 bar MU Scaled:400m run10 pull-up progressions8 goblet squats 35/26#6 KBS 35/26#4 KB press (each arm) 35/26#4 pull-ups or 4 ring rows4 ring dips or 4 dips on bench If unable to complete […]

6/22/16 Deadlift (3-3-3-3-3) (increasing load)*30 second plank between each set Metcon (Time) 21-15-9Rx:Deadlift 225/185#Box jumps 24/20″Barbell push-ups Scaled:Deadlift 185/135#Box jumps or step-ups 20/20″Push-ups on knees

6/23/16 Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP200m run15 back squats12 burpees OTB9 power snatches250m row Rx: 115/85#Scaled: 95/65#

6/24/16 Split Jerk (2-2-2-2-2) (increasing load)*can take from the rack Metcon (AMRAP – Reps) “Fight Gone Bad”-ish3 roundsRx:1) HSPU2) GHD sit-ups3) DU4) Alternating KB clean and jerks 53/35#5) Calorie row6) Rest 1:00 at each station. Scaled:1) HSPU progressions (1-2 abmats only) or chest to deck push-ups2) Abmat sit-ups3) DU attempts or SU4) Alternating KB clean […]

6/10/16 2 Deadlifts + 1 Squat Clean (1 RM) Metcon (Time) Buy in for each round: 50 DU or 2:1 SU 15-12-9Rx:Hang power clean 135/95#WBS 20/14#Burpees Scaled:Hang power clean 115/85#WBS 14/10#Burpees

6/9/16 Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Scaled: 35/26#Rx+: rest 3:00 and repeat (post fastest time and add Rx+ in comments)