Olympic Lifting Work
 
10:00 EMOM
3 Reps Hang Snatch @+ 2-5# from 2 weeks ago
 
10:00 EMOM
3 Reps Hang Clean @+ 2-5#
from 2 weeks ago
 
***FORM IS KING****
 
Metcon:
"The Grey Wolf"
16:00 AMRAP
48 Pull Ups
48 Burpees
48 Double Unders

​Happy Birthday Dave!

Metcon:
 
Big Sexy
5 rounds for time of:
6 deadlifts, 315 lb.
6 burpees
5 cleans, 225 lb.
5 chest-to-bar pull-ups
4 thrusters, 155 lb.
4 muscle-ups

Sgt. Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.
He is survived by his wife, Katy; and two children, Abigail and Quinton
 
23:00 EMOM
Deadlift
Min 1 - 4 Reps @ 80
Min 2 – Rest
Min 3 - 3 Reps @ 85
Min 4 - Rest
Min 5 – 2 reps @ 90
Min 6 - Rest
Min 7 – 1 Reps @ 95
Rest
 
23:00 EMOM
Bench Press
Min 1 - 4 Reps @ 75
Min 2 - Rest

Min 3 - 3 Reps @ 80

Gymnastic Strength
 
3 Rounds
Max Strict HSPU
 
Rest 2:00
 
Max Strict Pull Up
Rest 2:00
 
Strength 2:
7:00 EMOM
Weighted Step Ups
3 Reps each Leg
 
MetCon:
4 Rounds:
4:00 AMRAP of:
15 wall ball shots, (30/20)
30 Push Ups,
Row for max calories
Rest 3 minutes between rounds.

23:00 EMOM
Push Press
Min 1 - 4 Reps @ 75
Min 2 - Rest
Min 3 - 3 Reps @ 80
Min 4 - Rest
Min 5 – 2 reps @ 85
Min 6 - Rest
Min 7 – 1 Reps @ 90
Rest
 
MetCon 1:
Beach WOD #2
1-2-3-4-5-6
C2B Pull Up
SB Squat clean (90/60)
100ft run with SB between rounds
 
MetCon 2:
10:00 Partner AMRAP
10 HSPU
10m SB Lunge (90/60)
10 Burpee over SB
10m SB Lunge (90/60)

Strength  Class:
OH Squat-
Snatch Balance-
Hang Squat Snatch complex
X5

Strength:
 
35:00 EMOM
Back Squat
Min 1 - 4 Reps @ 85
Min 2 – Strict Pull Ups
Min 3 - Rest
Min 4 - 3 Reps @ 90
Min 5 - Strict Pull Ups
Min 6 - Rest
Min 7 – 2 Reps @ 93
Min 8 – Strict Pull Ups
Min 9 – Rest
Min 10 - 1 rep @ 96
Min 11 – Strict Pull Ups
Min 12 - Rest
Repeat x3
 
MetCon:
Choice of:

MetCon 1:
10:00 Cap
Incline Row 50 Cal
Set max Axle Bar Clean & Jerk
 
MetCon 2:
3 Rounds
30 KB Swings (55/35)
25 Burpees

Olympic Lifting Work
 
10:00 EMOM
3 Reps Hang Squat Snatch @+ 2-5# from 2 weeks ago
 
10:00 EMOM
3 Reps Hang Squat Clean @+ 2-5#
 
***FORM IS KING****
 
 
Metcon 1:
 
For time:
21 Deadlifts, 275/185
15 Front Squats, 225/155
9 Jerk, 185/135
 
 
Metcon 2:
30 – 20 – 10
Wallballs (30/20)
TTB

 
Metcon:
Partner WOD
 
5 Rounds each (500 cal total)
While Partner rows 50 Cal. Partner 2 completes ARMAP of:
25 DU
20 Push Ups
15 Ring Rows
10 Lunges w/ Sandbag
 
Strength  Class
 
Deadlift
24:00 E2MOM
3 Reps 0:00 – 3:59 @ 75%
2 Reps 4:00 – 7:59 @ 85%
1 Rep 8:00 – 12:00 @ 95%
 
Weighted Ring Dips
3-3-3-3-3
 
3x max effort strict TTB

Strength:
 
23:00 EMOM
Jerk
Min 1 - 4 Reps @ 75
Min 2 - Rest
Min 3 - 3 Reps @ 80
Min 4 - Rest
Min 5 – 2 reps @ 85
Min 6 - Rest
Min 7 – 1 Reps @ 90
Rest
 
Metcon 1:
3:00 AMRAP of:
Axle Bar Clean
15 reps at 85/55
15 reps at 105/75
AMRAP at 155/135
Rest 5:00
 
Metcon 2:
BEACH BRAWL WOD #1
Teams of 3
​10:00 AMRAP
Increasing Ladder of:
Wall Balls(20/14)
10-20-30-40-50-60-70, etc
Axle Bar Snatch/Clean 
5-10-15-20-25-30-35, etc
Ring Muscle Ups (Burpee Pull Ups)
2-4-6-8-10-12-14, etc

Male athletes will Snatch and Female athletes will Clean with the same bar
Elite weight will be 105#
Rec & Masters will be 75#

Any time of Snatch or Clean is permited.

Rec athletes will do Burpee Pull ups for Muscle Ups and Masters athletes have a choice of Ring or Bar Muscle Ups or 2x number of Burpee C2B Pull ups

Strength  Class:
 
Bench Press
24:00 E2MOM
3 Reps 0:00 – 3:59 @ 85%
2 Reps 4:00 – 7:59 @ 90%
1 Rep 8:00 – 12:00 @ 95%
 
Bent over Row complex
8-8-8-8-8