Oly: Jerks

15 mins to work up to a heavy triple

Cond:  5RFT

5 Bear Complex

1 lap around building

RX 95/65

S – anything lighter

Strength: Back Squats

20 mins to work up to a heavy triple

Cond: OPEN WOD 16.2

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

RX 75/55

TRX 65/45

Scale 65/45, Jumping CTB

Teen Scale 45/35. Jumping CTB

In groups of 3:

200 Wall balls (20/14)

**If the ball stops moving or hits ground do 5 burpees

then…

200 Med ball sit ups with partner

**3rd partner holds Deadlift (185/125) while partners do situps 

then…

200 Synchro box step ups holding med ball (20/14)

**3rd partner rests

Scales: Lower line, lighter wall ball, no wall ball for step ups, lighter DL hold, lower step up box

CREW!! Friday 6/12 is official social media day.  We are now officially inside the gym and we want you to take your best picture and tag us on social media!

Oly: 7 x 1 Hang Squat Snatch 

Heavy Single every 90 secs

Cond:

Three 3-minute AMRAPS in 13 mins:

3 mins OHS (95/65)

— rest 2 mins —

3 mins Sumo Deadlift High Pull (95/65)

— rest 2 mins —

3 mins Burpees over bar

Strength: 4 X 10 Barbell Low Rows

Light/Medium Load, no jerking

Cond:  EMOM 15 (unscored)

M1 – Max Effort strict pull ups

M2 – 2 TGUs (heavy but do-able)

M3 – 10 Single Arm DB Thrusers (heavy but do-able)

Scale pullups – banded pullups or barbell on rack

Strength: 7 X 1 Strict Press

heavy single every 90 secs

Cond:  Partner WOD For Time (in groups of 2 or 3)

Guys/Gals/Mixed

100/70/85 Cals Bike

2000/1600/1800m Row

300 DU's

S – DU's = Su's

Oly: 7×1 Clean and Jerk

heavy single every 90 secs

Cond: AMRAP 14

7 HSPU

14 Pistols

28 KB swings (American)

RX – HSPU, Pistol, 53/35

S1 – Pike Press, Elevated pistol, 35/26

S2 – Push ups, Elevated pistols, 26/18

Strength: 7 x 1 Front Squats

– work up to heavy single then

heavy single every 90 secs

Cond: For Time (Time cap 15 mins)

20 DB Snatch

5 BMU

20 DB OHS

5 BMU

20 DB STOH

5 BMU

20 Clean and Jerk

5 BMU

RX: 50/35,BMU

S1: 35/25, C2B

S2: 25/15, Pull up of any scale

Partner Wod

In teams of 2 or 3

Complete the following:

30 Deadlifts

Partner A runs lap

30 Deadlifts 

Partner B runs lap

30 Deadlifts

Partner A runs lap

30 Deadlifts 

Partner B runs lap

30 Wallballs

Partner A runs lap

30 Wallballs

Partner B runs lap

30 Wallballs

Partner A runs lap

30 Wallballs

Partner B runs lap

RX: 225/155, 20/14

S: choose weights and wallball lines

*Rower can be subbed for run @ 450m/350m

Oly: 7 x 1 Snatches

Heavy single every 90 secs (any snatch)

Cond:  Open Workout 20.1

10 RFT
8 ground-to-overheads, 95 lb.
10 bar-facing burpees

Time cap: 15 minutes