6/21/2016 W.O.D.

Strength: Deadlifts 5-5-5-5-5 Working up in Weight 21 Min EMOM 1) 3 Snatch Balance + 3 OH Squats (75/55) / (95/65) 2) 10 Strict Press 3) 20 Air Squats

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6/20/2016 W.O.D.

Skill: Handstand Push-Ups MetCon: 3 Rounds 20 Wallball 20 Power Cleans (95/65) / (135/95) Cash Out: 400m Run

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6/17/2016 W.O.D.

MetCon: “Randy” 75 Snatches(75/55) rest 7 Mins “Rahol” 12 Min AMRAP 12 Box Jumps 6 Thrusters (95/65) 6 Bar Facing Burpees

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6/15/2016 W.O.D.

MetCon: 10 Min EMOM 1 Power Clean + 5 Front Squats (135/95) Rest 5 Rounds of Cindy 30 Shoulder-2-Overhead (95/65) 5 Rounds of Cindy (Cindy- 5 Pull-Ups / 10 Push- Ups / 15 Air Squats)

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6/15/2016 W.O.D.

“Bear Complex” 5-4-3-2-1 (95/65) / (135/95) rest 5 Min 7 Min AMRAP 10 Wallballs 10 Slamballs 10 KB Swings (55/35) rest 3 Min 3 Min AMRAP 10 Ring Dips 10 Push-Ups

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6/14/2016 W.O.D.

MetCon: 0:00-12:00 “Diane” 21-15-9 Deadlifts (155/105) / (225/155) H.S.P.U.s 12:00 till Finish 3 Round 400m Medball Run (20/14) 15 Knees-2-Elbows 30 OH Lunges w/ Medball

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6/13/2016 W.O.D.

MetCon: 800m Run 50 Double Unders (3:1) 40 Sit Ups 30 Air Squats 20 Pull-Ups 10 Clusters (Squat Clean Thrusters) (135/95) / (155/105) 20 Pull Ups 30 Air Squats 40 Sit Ups 50 Double Unders (3:1) 800m Run

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6/10/2016

MetCon: 24-21-18-15-12-9-6-3 Push Press (75/45) Sit-Ups rest 5 Min 4 RNDS 200m Sprint (Rest 2 Minutes after each Round)

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6/9/2016 W.O.D.

“Summerville” 3 Laps 25 Back Squats (95/65) / (135/95) 2 Laps 20 Back Squats 1 Lap 15 Back Squats Mobility: 20 Minutes “Goose Creek” 30 O.T.B. Burpees 30 Hang Power Snatches (95/65) 30 OH Lunges 30 Hang Power Snatches 30 O.T.B. Burpees Core: Tabata Coaches Choice

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6/8/2016 W.O.D.

20 Min EMOM evens: 5 Deadlifts +3 Hang Cleans (95/65)/(135/95) odds: 8 HSPU’s rest 5 min 3 Rounds 10 Overhead Squats (95/65) 10 Wallballs 10 HR Push-Ups

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