 Strength:
3 rounds EMOM - Snatch Min 1 - 1 Reps @ 90 Min 2 - 2 Reps @ 85 Min 3 - 3 reps @ 80 Min 4 - Rest MetCon: A. 3:00 AMRAP of Thruster: 15 reps at 95/65 15 reps at 115/80 AMRAP at 135/95 3 min Rest B. 3:00 AMRAP of Hang Squat Clean 15 reps at 115/75 15 reps at 135/85 AMRAP at 155/105 3 min Rest C. 3:00 AMRAP of Snatch 15 reps at 95/65 15 reps at 115/80 AMRAP at 135/95
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 Strength 1:
(3 rounds) Back Squat Min 1 - 1 Reps @ 95 Min 2 - Rest Min 3 - 2 Reps @ 90 Min 4 - Rest 3 reps @ 85 Min 5 – Rest Min 6 - 4 Reps @ 80 Min 7 – Rest Metcon : 15 minute AMRAP 30 bench (135/85) 45 calorie row Strength Class: 18:00 E2MOM (3 rounds) 3 Reps 1st min: Rack Pull (405/255) 2nd min: Clean Pull (315/205) 3rd min: Snatch Pull (225/155 3x Max Distance HS Walk  Strength
20:00 EMOM (3 rounds) Push Press Min 1 - 1 Reps @ 95 Min 2 - Rest Min 3 - 2 Reps @ 90 Min 4 - 3 reps @ 85 Min 5 – Rest Min 6 - 4 Reps @ 80 Min 7 – Rest MetCon: 20:00 AMRAP 5 HSPU 10 Dips 15 Pull Ups 20 Walking Lunges with Plate on Shoulders (45/25)  Strength:
11:00 EMOM (3 rounds) Deadlift Min 1 - 1 Reps @ 90 Min 2 - 2 Reps @ 85 Min 3 - 3 reps @ 80 Min 4 - Rest MetCon: 21-15-9 Hang Clean (135/85) Burpees over bar Core Bonus: Max effort Hollow Rock  Strength
11:00 EMOM (3 rounds) Bench Press Min 1 - 1 Reps @ 90 Min 2 - 2 Reps @85 Min 3 - 3 reps @ 80 Min 4 - Rest MetCon: Teams of 3: WOD #1 10:00 AMRAP 1000m Run AMAP Back Squat (225/135, 205/115, 185/95) WOD #2 Athlete 1 completes: 210m run Athlete 2 completes: 21 Axle bar Thrusters (95/55)(75/45) Athlete 3 completes: 21 Pull ups Athlete 1 completes: 15 Burpees over Bar Athlete 2 completes: 15 Axle bar Clean & Jerk (145/85)(95/55) Athlete 3 completes: 15 HSPU Athlete 1 completes: 90 Double Unders Athlete 2 completes: 9 Axle bar Deadlift (235/135)(185/105) Athlete 3 completes: 9 Bar MU’s (18 Toes to Bar) Rec & Masters have choice of: 21 Pull ups or 42 Ring Rows 15 HSPU or 30 Push Ups 9 Bar Muscle Ups or 18 Toes to Bar as a substitution 10:00 CAP Strength Class: Part 1: 18:00 E2MOM (3 rounds) 2 Reps 1st min: OH Squat 2nd min: Snatch Balance 3rd min: Squat Snatch Part 2: 10:00 EMOM 3-7 Strict TTB  Metcon 1:
21-15-9 TTB HSPU Rest 5 Minutes Metcon 2: 21-15-9 KB Swing (75/55) V-Ups Rest 5 Minutes Metcon 3: 21-15-9 Front Squat (135/85) Cal Row Each of these MetCon’s have a 7:00 Time Cap. If you have not completed all reps by the 7:00 mark, your score is total reps completed  Strength 1:
11:00 EMOM (3 rounds) Jerk Min 1 - 1 Reps @ 90 Min 2 - 2 Reps @85 Min 3 - 3 reps @ 80 Min 4 - Rest Rest 4:00 Strength 2: 1:00 AMRAP Jerk @ 90% MetCon: A. AMRAP 3 of Deadlift: 15 reps at 185/135 15 reps at 225/155 AMRAP at 275/185 3 min Rest B. AMRAP 3 of Bench Press: 15 reps at 135/95 15 reps at 155/105 AMRAP at 185/135 3 min Rest C. AMRAP 3 of Strict Pull ups: Strength Class: Part 1 : 18:00 E2MOM (3 rounds) 3 Reps 1st min: Front Squat 2nd min: Hang Squat Clean 3rd min: Squat Clean Part 2: 10:00 EMOM 1-3 Strict or Weighted Muscle Ups  Strength
11:00 EMOM (3 rounds) Back Squat Min 1 - 1 Reps @ 90 Min 2 - 2 Reps @85 Min 3 - 3 reps @ 80 Min 4 - Rest MetCon 1: Partner WOD 15:00 AMRAP 6 Burpees (June) 5 Clean & Jerk (5th) 3 Snatch (3 superstar women). Weight: 115/75# Switch partners each round MetCon 2: 112 Sit ups Happy Belated Birthday Mel, Nadine & Richelle!  Strength:
15:00 to Find 1RM Weighted Pull up MetCon "Cindy" 20:00 AMRAP 5 Pull Ups 10 Push Ups 15 Squats  Strength
15:00 to Find 5RM Snatch MetCon 1: 10 thrusters 135/95 50 double unders 8 thrusters 135/95 40 double unders 6 thrusters 135/95 30 double unders 4 thrusters 135/95 20 double unders 2 thrusters 135/95 10 double unders MetCon 2: 5:00 Max Burpees Strength Class: Back Squat 3 x 5 @ 77.5% 10:00 Strict Muscle up work Max UB Strict TTB x3 Max UB TTB x 2 |
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