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!
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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 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 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
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