Skill

• 4x400m Run (compare splits to 5/31/14)
• Rest exactly 2 minutes between sets

WOD

3 Rounds for time of (12 minute cap):

• 2 Turkish Get Up, 53#/35#
• 20 Jumping lunges with med ball, 20#/14#
• 2 Turkish Get Up, 53#/35#
• 20 Hollow Rocks
• 200m Run with medball, 20#/14#

Strength

• Deadlift, 3x5
• Strict/weighted ring dips between sets

WOD

For Rounds/Reps:

• 1 Minute Perfect pushups (no scoring - work perfect movement) Then

3 Minute AMRAP of:

• 7 Deadlifts, 225#/155# (Rx+ 255#/185#)
• 7 C2B pullups (Rx+ 4 Bar Muscle-ups)

Then

• 1 Minute Perfect pushups (no scoring - work perfect movement) Then

3 Minute AMRAP of:

• 7 Deadlifts, 225#/155# (Rx+ 255#/185#)
• 7 C2B pullups (Rx+ 4 Bar Muscle-ups)

Then

• 1 Minute Perfect pushups (no scoring - work perfect movement)

Strength

• OHS, 5RM
• Double under practice between sets

WOD

• Row 90 seconds for meters, rest 30 seconds

Then

EMOM for 10 minutes

• Odd: 30 sec ME OHS 115#/75#, 30 sec rest
• Even: 30 sec ME Toes-to-bar, 30 sec rest

Then

• 100 Double unders for time (3 min cap)

Strength

• 5x[1 Clean + 2 Split jerks]
• L-sit practice between sets

WOD

For time:

• 400m Run
• 15 Clean & jerks, 155#/115#
• 400m Run
• 30 KB swings, 70#/53#
• 400m Run
• 60 Situps

Strength

• Back squat, 5RM
• Strict/weighted pullups between sets

WOD

5 Rounds for time of:

• 4 Strict HSPU
• 5 Strict C2B Pullups
• 6 Front squats, 155#/115#
• 200m Run

Strength

• 5x[Power snatch + squat snatch]
• Freestanding HS/HS walking practice between sets

WOD

For 5 minutes, at the top of every minute, including the first one, complete

• 5 Power snatches 115#/75#

then in remaining time each minute:

• ME wall balls, 20#/14# (goal is to be consistent with the wall ball output)

Rest 2 Minutes, then

For 5 minutes, at the top of every minute, including the first one, complete:

• 5 Box jumps, 36"/30"

then in remaining time each minute:

• ME burpees over bar (goal is to be consistent with the burpee output)

Score is total wall balls, and total burpees.

WOD 1: Barbell Chipper

For time (10 minute cap):

• 40 Thrusters, 115#/75#

• 50 Power cleans, 135#/95#

• 60 Deadlifts, 155#/115#

Only one partner can work at a time.  Male Rx teams are given one 45# bar, one pair of 35# plates, and two pairs of 10# weights (on each side, 35#, 35#+10#, 35#+10#+10#).  Female Rx teams are given one 33# bar, two pairs of 15# plates, one pair of 10# plates, and one pair of 5# plates (so on each side: 15#+5#, 15#+15#, 15#+15#+10#).  All reps of a given movement must be completed before changing weights and starting the next movement.  Scaled or mixed gender teams can have 2 bars, but still only one athlete works at a time and weights cannot be changed on any bar until all reps of the given movement are completed.  Score is time; any reps not completed will be added to 10:00, 1 second per rep.  (For example, if you make it through 40 of the deadlifts when time expires, your score would be 10:20)

Strength

• Overhead Squat, 7RM
• Muscle-up practice between sets

WOD

Five 2-minute cycles of

• 200m Run
• 9 OHS, 95#/65#
• Max effort Muscle-ups in remaining time

Rest 1 minute between cycles

Strength

• Deadlift, 5x3 (working up; aim for heavier last set than 7/3/14)
• Freestanding HS/HS walking practice between sets

WOD

For time:

4 Rounds of:

• 5 Strict HSPU
• 10 Deadlifts, 225#/155#
• 15 wall balls, 20#/14#

Then 800m Run (so 1 run total)

Strength

• High hang squat clean, 2x2
• Hang squat clean 2x2
• Squat clean 2x2
• Double under practice between sets

WOD

EMOM for 10 minutes

• Odd: 30 seconds ME Clean & Jerks, 135#/95#, 30 seconds rest
• Even: 30 seconds ME 8 Burpee over bar, 30 seconds rest

Then for time (3 min cap),

• 100 Double unders

Strength

• High hang squat snatch, 2x2;
• Hang squat snatch 2x2;
• Squat snatch 2x2
• Strict/weighted ring dips after every 2 sets (3x3)

WOD

3 Rounds for time of (15 minute time cap):

• 400m Run
• 7 Power snatch, 135#/95#
• 14 Ring pushups

WOD: Fran*

For time, 21-15-9 of:

• Thrusters, 95#/65#
• Pullups

*compare to 1/13/14

Strength

• Back squat, rep scheme by feel after Fran

Skill

• 8x200m
• Run every 2 minutes

WOD

3 Rounds for time of (12 min cap):

• 6 Turkish Get-up, 53#/35# (Rx+ 55#/35# Barbell)
• 20 Med ball cleans, 20#/14#
• 40 Grasshoppers

Strength

• Squat snatch, 3-3-2-2-1-1
• Freestanding HS/HS walking practice between sets

WOD

For 12 minutes:

• Run 800m

then in remaining time complete AMRAP of:

• 12 Power snatch, 95#/65#
• 15 Box jumps, 24"/20"
• 18 Situps

Strength

• Split jerk, 5x3
• Double under practice between sets

WOD

For time: 10-9-8-...-3-2-1 of:

• S2OH, 115#/75#
• KB swings, 70#/53#
• 2x Double unders (20-18-16-...)

Strength

• Overhead Squat, find a 10RM
• Muscle-up practice between sets

WOD

Four 3-minute cycles of:

• 400m Run then AMRAP of:
• 9 Thrusters, 95#/65#
• First two cycles: 3 Muscle-ups; Last two cycles: 9 Pullups

Odd rounds start with thrusters; Even rounds start with MU/pullups

Rest 2 minutes between cycles

Strength

• Hang power clean, 5x2 (all at same weight)
• Practice perfect pushup between sets

WOD

• 2 minutes ME Strict Ring dips
• 1 minute rest
• 2 minutes ME Power clean, 135#/95#
• 1 minute rest
• 2 minutes ME Burpee to 6" target
• 1 minute rest
• 2 minutes ME Row for calories

Strength

• Back squat, 7RM
• L-sit practice between sets

WOD

6 Rounds for time of:

• 3 Strict HSPU
• 6 Front Rack lunges, 135#/95# (Rx+ 155#/115#)
• 9 Toes-to-bar

Run 200m after every 2 rounds (so 3 runs total).

Skill

• 10x[Sprint 20m forward, 20m backward, 40m forward, 40m backward]
• Run every 90 seconds

WOD

10 Minute AMRAP of:

• 15 KB SDHP, 70#/53#
• 30 Russian twists, 20#/14# Medball
• 200m Medball Run, 20#/14#

Strength

• Overhead squat, 7x2 (all sets same weight)
• Freestanding HS/HS walking practice between sets

WOD

For time:

2 rounds of:

• 15 OHS, 95#/65#
• 15 pullups

then immediately 2 rounds of:

• 15 Thrusters, 95#/65#
• 15 Pullups