Saturday 6-13-15
For Time- (Just like 12 days…) 1- Deadlift @ 75% or 1 RM 2- Burpee Box Jump Overs 24″/20″ 3- DB Thruster 45/25 4- KB Snatch 53/35 5- Slam Balls 30/20 6- HR Push Ups 7- Strict Pull Ups 8- Dips 90 D/U’s 1000m ROW
For Time- (Just like 12 days…) 1- Deadlift @ 75% or 1 RM 2- Burpee Box Jump Overs 24″/20″ 3- DB Thruster 45/25 4- KB Snatch 53/35 5- Slam Balls 30/20 6- HR Push Ups 7- Strict Pull Ups 8- Dips 90 D/U’s 1000m ROW
Sumo Deadlift- 7×3 Work up to heavy 3 TnG 7 Min AMRAP 2,4,6,8,10,12,14,16,18… reps of Box Jumps 24″/20″ Muscle Ups(Ring or Bar) Rest 3 Minutes 7 Min AMRAP 2,4,6,8,10,12,14,16,18… reps of Burpees HSPU
Sunday Funday Partner WOD. Don’t forget to sign up. 16 Minute AMRAP: 500 meter row 20 Pull Ups 40 Back Squat (135/95) 20 Pull Ups 30 Front Squats (115/75) 20 Pull Ups 10 Overhead Squats (95/65) 20 Pull Ups Snatch 60%x2, 70%x2, 80%x2, heavy single
3-Position Clean- (floor, below knee, above knee) + Jerk 60%x1 65%x1 70%x1 75% x 3 sets 15 Min AMRAP- 6 OHS 135/95 12 t2b 18 Wall Ball over the shoulder 20/14
Strength: 20 Min Handstand Push up/Walk/Hold PRACTICE Wod: 3RFT: 25 Wall Ball 20/14 25 KBS 70/53 Rest 5 Min 1 Mile Run/2k Row