WOD

Partner WOD 25:00 AMRAP: 100 Wall Balls (20#/14#) 1000m Row 100 Plate Ground-to-Overhead (45#/35#) 1000m Row One partner working at a time, partition reps between partners however you see fit.  

Strength A1. 5 x 5 Bench Press @ 21×1 Tempo 7-8 RPE for all five sets A2. 5 x 5 Tall Box Jumps Step down, no bounding Conditioning For time: 90 Double Unders 30 Kb Swings (60#/44#) 30 Alternating Pistols 60 Double Unders 20 Kb Swings 20 Alternating Pistols 30 Double Unders 10 Kb Swings

Strength/Skill A1. Deadlift 4 x 5 @ 75% 1RM Rest :60 A2. 4 x 5 Strict Toes-2-Bar + 5 Kipping Toes-2-Bar Rest :60-90 Conditioning For time: 21 Power Cleans (155#/103#) 15 Strict Handstand Push-ups 15 Power Cleans (185#/123#) 12 Strict Handstand Push-ups 9 Power Cleans (225#/153#) 9 Strict Handstand Push-ups  

Olympic Clean Complex 6 x 1 Power Clean + Hang Squat Clean + 1 Split Jerk Build to a heavy complex Conditioning Partner WOD 15:00 AMRAP: 250m Row 10 Hurdle Hopping Burpees (20″/18″) One athletes Rows 250m, while the other completes 10 Hurdle Hopping Burpees.  Once both athletes complete their task, they switch.

Strength A1. Front Squat 4 x 4 @ 80% 1RM Rest :45-:60 A2. Strict Chin-ups 4 x 5-8 Rest :60-:90 Conditioning For time: 25 Back Squats (135#/93#) 400m Run 25 Shoulder-2-Overhead (135#/93#) 50 Pull-ups 25 Shoulder-2-Overhead 400m Run 25 Back Squats *No Racks for the Back Squats. Compare the June 30th, 2017.

Partner WOD With a partner, complete the following for time: 800m Burden Run 80 Partner Wall Balls 40 Power Cleans 600m Burden Run 60 Partner Wall Balls 30 Power Cleans 400m Burden Run 40 Partner Wall Balls 20 Power Cleans Notes: For the “Burden Run” – Both partners run together, one carrying a medicine ball. 

Strength Every 3:00 for 15:00 (5 sets): 3 Push Press @ 3RM Strict Press 20 Alternating DB Step-ups Go right from the Push Press to the Step-ups with minimal rest.  Use a weight on the step-ups that will allow you to move through them quickly. Conditioning 10:00 AMRAP: 75/60 Calorie Row 50 Alternating DB Snatches

Strength A1. 4 x 5 Deadlift @ 70% 1RM or 75% 5RM Rest :60 A2. 4 x 10/10 Unilateral Kettlebell Sit-up Rest :60 Conditioning 20:00 AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats ***At the beginning of the workout, and at the 10:00 mark, perform and 800m Run Score = total rounds + reps

Olympic Clean Complex 6 x 1 Hang Power Clean + 1 Hang Squat Clean + 1 Split Jerk Build to a heavy complex, or keep it comfortable and work on technique. Conditioning 5 rounds for time: 30 Double Unders 20 Walking Lunge Steps 10 Handstand Push-ups Scaling: 30 Double Unders → 15-20 Double Unders → 60 Singles

Strength A1. 4 x 5 Front Squat @ 75% of last weeks heavy single Rest :30 A2. 4 x 5 Tall Box Jumps (step down each rep) Rest :90 Conditioning Reps of 15-12-9-6-3 for time: Thrusters (115#/83#) Bar Facing Burpees