WODS: June 2016
30 Sec. L-Sit Hold
10 x Ring Dip
4 x Clean (205/135) [255/155]
*14 MIN CAP*
*Scale with Tuck Hold on Rings or Boxes*
100 ft. Sprint
10 x Chest 2 Bar Pull Up
100 ft. Sprint
*If completed under 2 Min. Increase Rep Count to 12/14/15/18/20 ... Once you cannot complete work under 2 minutes, continue to finish that set and then rest until the next 2 minute mark. Score is # of rounds completed in 20 Minutes*
*No Bands. Rx or Ring Row Only*
5-10-15-20-25-...
Alt. Front Rack Lunge (115/75)
Back Squat (115/75)
*7 x Burpee After Each Set*
50-40-30-20-10
Double Under
AbMat Sit Up
Then
12 MIN AMRAP:
3-6-9-12-15-18-21-...
Deadlift (155/105)
*5 x Box Jump Over After Each Set (24/20)*
*Must Clear Box*
*Score is # of Deadlifts Completed*
90 x Double Under
18 x Power Clean (115/75) {75/55}
6 x Muscle Up {C2B}
*Sub C2B for MU*
3 Rounds:
30 x Wall Ball (20/14) to 10' Target
30 x Box Jump (24/20)
400M Run17 MIN AMRAP:
40 x Burpee
30 x Snatch (75/45) {45/35}
30 x Burpee
30 x Snatch (135/75) {75/55}
20 x Burpee
30 x Snatch (165/100) {100/75}
10 x Burpee
AMRAP Snatch (210/120) {120/90}
*Burpee is to a Target 6" Above Reach*
5 Rounds:
12 x Deadlift
9 x Hang Clean
6 x Push Jerk
Same Barbell (155/105)
Thruster (95/65)
Pull Up
4/2 Muscle Up
12 x KB Snatch (24/16kg) 6 x Each Arm
15 x Push Up
*1 MU = 2 C2B Pull Up & 2 Ring Dip*
Front Squat (225/155) {135/95}
*15 x Bar Facing Burpee After Each Set*
*9 MIN CAP*
40 x Wall Ball (20/14)
30 x Toes 2 Bar
20 x Deadlift (135/95) [185/125] {95/65}
10 x Push Jerk (135/95) [185/125] {95/65}
5 x Thruster (135/95) [185/125] {95/65}
10 x Push Jerk
20 x Deadlift
30 x Toes 2 Bar
40 x Wall Ball
100 x Double Under
*17 MIN CAP*
6 x Hand Stand Push Up [Strict]
9 x Hang Squat Snatch (95/65) {65/45}
12 x Box Jump (24/20)
10 x Clean & Jerk (115/75) [135/95]
15 x Chest 2 Bar Pull Up
*10 x Burpee Every Time You Set The Bar Down*
*15 MIN CAP*
12 x Muscle Up
20 x Clean & Jerk (155/105)
9 x Muscle Up
10 x Clean & Jerk (185/125)
6 x Muscle Up
*800m Run After Every 6 Minutes (6, 12, 18, 24)*
*30 MIN CAP*
*Sub 2 x Ring Dip for each Muscle Up*
10 x Overhead Squat (135/95) [175/115] {95/65}
15 x Bar Facing Burpee
*13 MIN CAP*
400M Run
30 x Wall Ball (20/14)
30 x Toes 2 Bar
*15 MIN CAP*
Snatch
Hang Snatch
Overhead Squat
then
12 MIN AMRAP:
6 x Front Rack Lunge (155/105) {95/65}
9 x C2B Pull Up {Pull Up}
30 x Double Under
4 x Squat Clean & Jerk (155/105) {95/65}
20 x Double Under
*10 MIN CAP*
50 x HSPU
40 x Wall Ball (20/14)
30 x Toes 2 Bar
20 x SDHP (32/24kg) {24/16}
10 x Snatch (95/65) [135/95] {75/55}
2 Rounds:
5/3 Muscle Up
10 x Box Jump Over (24/20) 'Must Clear Box'
10 x Thruster
Men: (75/95/115/135/155)
Women: (55/65/75/95/105)
*20 MIN CAP*
*If you cannot complete 2 Rounds in under 4 Minutes, continue working until completion, then begin again at NEXT 4:00 interval*