WODS: June 2014

5-4-3-2-1
Squat Snatch (155/105)
Muscle Up
*6 MIN CAP*
*Sub 1:1 Strict Ring Dip or Kipping Ring Dip*

3 MIN REST

1-2-3-4-5
Thruster (155/105)
Box Facing Burpee Box Jump Over (24/20)
*Must Clear Box. No Landing  On Box*
*6 MIN CAP*

3 Rounds:

25 x Burpee

20 x Front Squat (135/95)

400M Run

30 x Power Clean (185/125)   [225/155]

30 x Clapping Push Up

30 x Box Jump (40/30)

30 x Ring Dip

5 Rounds:
10 x Thruster (95/65)   [135/95]
10 x Hand Release Push Up   [HSPU]
10 x Pull Up   [C2B]
*17 MIN CAP*

10 MIN EMOM:

5 x Shoulder Press

Then

4 Rounds:   [5]

12 x Deadlift (225/155)   [315/205]

50 x Double Under

18 x Toes 2 Bar

9-6-3:
Power Clean (165/115)
Bar Facing Burpee
*6 MIN CAP*
3 MIN REST
3-6-9:
Overhead Squat (165/115)
Muscle Up
*6 MIN CAP*
*Sub 1:1 C2B:MU*

50 x Deadlift (95/65)
100 x Double Under
200M Run
40 x Deadlift (95/65)
80 x Double Under
200M Run
30 x Deadlift (95/65)
60 x Double Under
200M Run
20 x Deadlift (95/65)
40 x Double Under
200M Run
10 x Deadlift (95/65)
20 x Double Under
200M Run
*20 MIN CAP*

6 Rounds:
3 x Squat Snatch (115/75)   [185/125]
6 x Overhead Squat (115/75)   [185/125]
9 x C2B Pull Up
*16 MIN CAP*

30-20-10
Box Jump (24/20)
Burpee
Ring Dip
Snatch (75/55)
*15 MIN CAP*

10 MIN E30SEC:
Squat Clean & Jerk
then
100 x Wall Ball (20/14)
800M Run
*9 MIN CAP*
Scale Wall Ball Weight to Finish

12 MIN AMRAP:
6 x Power Clean (135/95)   [155/105]
12 x Push Up
30 x Double Undre

10 MIN E30SEC:
1 x Squat Snatch
then
5 Rounds:
10 x Toes 2 Bar
20 x KB Swing (24/16)
50 x Double Under

10 MIN EMOM:
Bear Complex
then
5 Rounds:
12 x Deadlift (255/165)   [275/185]
400M Run

21-18-15-12-9-6-3
Clean & Jerk (95/65)   [135/95]
Ring Dip
Burpee
*17 MIN CAP*

10 MIN EMOM:
1-3 x Strict HSPU
then
"Isabel"
30 x Snatch (135/95)

12 MIN AMRAP:
7 x Pull Up   [C2B]
7 x Front Squat (155/105)   [185/125]
7 x Box Jump (24/20)   [30/24]

9-6-3:
Front Squat (155/105)   [225/155]
Bar Facing Burpee
Pull Up   [C2B]
*6 MIN CAP*

Rest 3 MIN

3-6-9
Wall Ball 2for1 (20/14)
Ring Dip   [MU]
Burpee Box Jump (24/20)   [30/24]

15 MIN EMOM:
1 x Squat Snatch
*3 SEC Pause at bottom of each*
then
8 Rounds:
10 x Toes 2 Bar
10 x Push Press (95/65)
200M Run
*20 MIN CAP*

50 x Wall Ball (20/14)
40 x Deadlift (155/105)   [185/125]
30 x Pull Up   [C2B]
20 x Hand Release Push Up   [Strict HSPU]
10 x Ring Dip   [MU]
*17 MIN CAP*

10 MIN EMOM:
[] x Burpee
*Score is lowest # completed in 1 minute*
then
For Time:
30 x Overhead Squat (135/95)   [155/105]
30 x Box Jump (24/20)   [30/24]

15 MIN AMRAP:
5 x Clean & Jerk (135/95)
30 x Double Under