July 2 – 8, 2018

Build to heavy Squat Clean

*Perform 10 side plank thread the needles per side between sets.

then,

15min AMRAP

5 Hang Power cleans

10 Front rack lunges

Men: 135lbs

Women: 95lbs

Build to a heavy complex Push Jerk + Split Jerk

then,

0:00 – 6:00

2 min EMOM

1 Pull up + 2 CTBs + 3 Bar MUs

2 min EMOM

2 Pull ups + 2 CTBs + 2 Bar MUs

2 min EMOM

3 Pull ups + 2 CTBs + 1 Bar M

6:00 – 8:00 REST

8:00 – 20:00

12min AMRAP

10 TTB

15 HR Push Ups

20 Air squats

K9 Hero WOD “Diezel”

For Time:

800m Run

21 Power Cleans 155/115lbs

21 Over the Box Jumps

Single arm Front rack KB/DB carry 70/53lbs (1 Lap around the building)

15 Power Cleans

15 Over the Box Jumps

Single arm Front rack KB/DB carry 70/53lbs (1 Lap around the building)

9 Power Cleans

9 Over the Box Jumps

Single arm Front rack KB/DB carry 70/53lbs (1 Lap around the building)

800m Run

For time:

800m Run

20 alt DB snatches 50/35lbs

-Rest 2 min-

600m Run

20 alt DB snatches

-Rest 90 sec-

400m Run

20 alt DB snatches

-Rest 1 min-

200m Run

20 alt DB snatches

*SPRINT!

Teams of 2

Weight x Max meters in 18 minutes

*Teams may choose from plates, KBs, DBs, or med balls to carry around the building. Every 2 laps, teams must return inside, perform 10 burpees per person, and switch their apparatus. Teams may not carry the same piece of equipment the entire 18 minutes.

Partner “Linda”

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

Dead lift: 1 1/2 Bodyweight

Bench Press Bodyweight

Clean 3/4 Bodyweight

*Partners will weigh in at the start of class, and use the average of the two bodyweights to determine their barbell weights. Teams may only use one barbell per movement, and may divide the work however they see fit

For time:

50-40-30-20-10

WBs 20/14lbs

500m Row

*Athletes will begin and end with WBs, rowing 500m between each set.