WODS: June 2018

800m Run
15 x Thruster (135/95)
*2 MIN REST *
600m Run
12 x Thruster (135/95)
*2 MIN REST *
400m Run
9 x Thruster (135/95)
*17 MIN CAP*

10 MIN EMOM
Even Min: 10-20 x Pistol
Odd Min: Handstand Walk

Then

10 MIN AMRAP:
30 Sec Chin Over Bar Hold
30 Sec Handstand Hold
30 Sec L-Sit on Rings
*Accumulate 30 seconds before moving on*

Deadlift
5-5-5-5-5

Then

7 MIN AMRAP:
15 x Wall Ball (20/14) to 11/10'
30 x Double Under

12 MIN AMRAP:
2 Rounds:
6 x Snatch
8 x Bar Facing Burpee
Men: 75/95/115/135/155/185/205
Women: 55/65/75/95/105/125/135

20 x Clean & Jerk (95/65)   [115/75]
Then
3 Rounds:
10 x Pull Up   [C2B]
10 x Box Jump (24/20)   [30/24]
10 x Goblet Squat (24/16kg)   [32/24kg]
Then
20 x Clean & Jerk (95/65)   [115/75]
Then
3 Rounds:
10 x Hand Release Push Up   [HSPU]
10 x Box Jump (24/20)   [30/24]
10 x Toes 2 Bar
Then
20 x Clean & Jerk (95/65)   [115/75]
*14 MIN CAP*

12 MIN AMRAP:
2 Rounds:
30 x Double Under
10 x Handstand Push Up
10 x Overhead Squat
*Scale HSPU w/ Hand Release Push Up*
*After 2 rounds completed, add weight and begin another 2 rounds, etc.*
Men: 95/135/165/185/205/225
Women: 65/95/115/125/135/155

3 Rounds:
30 x Alternating Single Arm KB Snatch (24/16kg)
20 x Burpee Box Jump Over (24/20)
400m Run
*KB Must Touch Ground Between Each Rep*

20 MIN AMRAP:
50 x Wall Ball (20/14)
50 x Doubule Under
40 x Box Jump (24/20)
40 x Toes 2 Bar
30 x C2B Pull Up
30 x Bar Facing Burpee
20 x Power Clean (145/100)
20 x Push Jerk (145/100)
10 x Snatch (145/100)
10 x Muscle Up
*Sub Wall Climb for Muscle Up or 2 x C2B & 2 x Ring Dip*

'DT'
5 Rounds:
12 x Deadlift
9 x Hang Clean
6 x Jerk
Rx: (155/105)

Fran
21-15-9
Thruster (95/65)
Pull Up

3 Rounds:
200m Run
21 x Deadlift (135/95)
200m Run
15 x Back Squat (135/95)
200m Run
9 x Shoulder to Overhead (135/95)
*17 MIN CAP*

15 MIN AMRAP:
10 x Wall Ball (20/14)
10 x Box Jump (24/20)
10 x Sumo Deadlift High Pull (95/65)

*Scale so that all movements STAY unbroken!*

15 MIN EMOM:
1 x Power Snatch
*Post Heaviest Load Lifted*

Then

10 MIN AMRAP:
60 x Burpee Box Jump Over (24/20)
AMRAP Ring Muscle Ups with Time Remaining

*Sub 2 x Ring Dip or 1C2B & 1 RD for MU*
*Scale # of BBJO  if needed. At 7:00 move on to MU*

5 Rounds:
10 x Squat Clean Thruster (115/75)
15 x Pull Up
*14 MIN CAP*

Strict Press:
1-1-1-1-1-1-1-1-1-1

Then

3 Rounds:
100 x Double Under
10 x Overhead Squat (135/95)   [175/115]
*8 MIN CAP*

33 x Thruster (95/65)
*5 x Bar Facing Burpee EMOM*
33 x Pull Up
*5 x Burpee Box Jump (24/20) EMOM*
33 x Pistol
*5 x Burpee to 6” Target EMOM*
33 x Thruster (135/95)
*5 x Bar Facing Burpee EMOM*
33 x Chest 2 Bar Pull Up
*5 x Burpee Box Jump (24/20) EMOM*
33 x Pistol (16/12kg)
*5 x Burpee to 6” Target EMOM*
*As you complete an exercise, your EMOM MOVEMENT CHANGES*
*30 MIN CAP*

Hang Snatch
3-3-3-3-3-3-3
*Post Load Used*

Then

150 x Double Under
9 x Snatch (Use 75% of 3RM Hang Snatch)   [185/125]
100 x Double Under
6 x Snatch
50 x Double Under
3 x Snatch
*9 MIN CAP*

3 Rounds:
200ft Shuttle Run (4 x 50ft)
10 x Burpee
15 x Wall Ball (20/14) to 11/10'
150ft Shuttle Run
7 x Burpee
12 x Wall Ball
100ft Shuttle Run
5 x Burpee
10 x Wall Ball
*Rest 2 MIN*
*15 MIN CAP*
*FAST FAST FAST! NO BREAKS!*

"KR"
21 x Burpee Muscle Up
15 x Clean & Jerk (205/135)
9 x Overhead Squat (205/135)
100ft Handstand Walk
*18 MIN CAP*
*Sub Bear Crawl for HS Walk*
Last Done April 25, 2017

3-3-3-3-3-3-3
Strict Press

Then

30-20-10
Deadlift (155/105)
Box Jump (24/20)
*8 MIN CAP*

12 MIN AMRAP:

30 x Double Under

5 x Snatch (115/75)

10 x Handstand Push Up

*Sub HR Push Up for HSPU*