Month

June 2018
June 10, 2018 Rest Day. Stay tuned to Facebook for possible Open Gym time.
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June 9, 2018 Partner WOD 15 Intervals of :40 Work/:20 Rest Odd Intervals: Calories on Rower Even Intervals: Wall Balls *Partner 1 will start on the Rower and Partner 2 will start on the Wall Balls.  Partners will alternate back and forth on the working intervals.  Score is Total Calories + Wall Balls of the...
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June 8, 2018 Strength: Bench Press 1. 10 minutes Establish a Heavy Single Rep 2. EMOM x 5 3 Bench Press @ 75-80% of above weight Metcon:  21-15-9 reps for time of: Deadlifts (225/155) 400m Run after each set
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June 7, 2018 Metcon: 10 Rounds of: 8 Power Snatch (75/55) 12 Star Sit ups 50ft Overhead Lunges (75/55) Accessory: Tabata (8 x :20 on/:10 off) Strict Press (45/35) *Barbell is to remain in the front rack during the :10 rest.  NO putting the barbell down or a penalty will be given – Coach’s Choice.
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June 6, 2018 Strength: Strongman Day 3-4 Rounds (not for time) 100ft Farmer Carry (70/53 x 2) 5 Tire Flips 3 Heavy Axle Bar Power Cleans *Tire Flips can be done either as partners or solo depending on the tire.  For the Axle Bar Power Cleans, choose a weight that is Heavy but manageable with...
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June 5, 2018 Metcon: 15 minute AMRAP 1 mile run 50/40 Calorie Row AMRAP Ground to Overhead (135/95) *Ground to Overhead can be either a Snatch or a Clean & Jerk. Accessory: 5 sets of: 10-12 Unbroken Toes-to-Bar *Rest as needed between sets so you can perform the set unbroken.  If the prescribed reps are...
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June 4, 2018 Strength: Overhead Squats 3 sets of: 3 Overhead Squats @ 65% 2 Overhead Squats @ 75% 1 Overhead Squat @ 85% *Rest 1:30 – 2:00 between the set of 3-2-1. Metcon: 12 minute AMRAP 9 Alternating Dumbbell Snatches (50/35) 6 Burpee Box Jump Overs (24″/20″) 3 Bar Muscle ups
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