June 2016

A. “The BB Sprint Mile” 400m run rest 1 minute 200m run rest 1 minute 400m run rest 1 minute 200m run rest 1 minute 400m run **score = total time minus 4 minute rest” B. Bench press: 5 – 3 – 1 – 4 – 2 – 1 E2MOM C. 3 rounds for time of: 200m run 21 kettlebell swings 24/16kg RX+ […]

A. Hang power clean: 4 – 3 – 2 – 1 – 1 E2MOM B. “Nasty Girls” 3 rounds for time of: 50 air squats 7 muscle-ups 10 hang power cleans 135/95 lbs. or “Nasty Girls V2” 3 rounds for time of: 50 one-legged squats, alternating 7 muscle-ups 10 hang power cleans 175/115 lbs. CFHSV Running

A. Snatch 21 trifecta 7 minutes to build up to a max power snatch 7 minutes to build up to a max hang power or hang squat snatch 7 minutes to build up to a max squat snatch B. 7 minute AMRAP of: 42 double-unders 14 military ab-mat sit-ups RX+ GHD sit-ups 7 power snatch

A. Back squat: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. For time: 25 pull-ups 1000m row 25 wallballs 20/14 10/9′ (MRX 20/10 9′) 20 pull-ups 750m row 20 wallballs 20/14 10/9′ (MRX 20/10 9′) 15 pull-ups 500m row 15 wallballs 20/14 10/9′ (MRX 20/10 9′) 10 pull-ups 250m row

A. Strict press: 5 – 3 – 1 – 4 – 2 – 1 E2MOM B. 6 minute AMRAP of: 800m run 15 pull-ups or 2 rope climbs 15′ (MRX 2 rope climbs 10′ or 10 pull-ups) max reps shoulder to overhead 115/80 RX+ 135/95 (MRX 95/65) OR max reps handstand push-ups rest 2 minutes 4 minute

WOD: A. Clean build up: 1 power clean to 1 hang power clean E2MOM x 5 sets B. 10 minute AMRAP of: 10 deadlifts 165/115 RX+ 205/135 (MRX 135/85) 5 hang power clean 165/115 RX+ 203/135 (MRX 135/85) 10 over the box jumps 24″/20″ RX+ 30″/24″ (MRX 20″/18″) C. Core Accessory Training: 25 Military anchored ab-mat

WOD: “ANNIE” 50-40-30-20 and 10 rep rounds for time of: double unders ab-mat anchored sit-ups or “KAREN” for time: 150 wallballs 20/14 10′

WOD: A. Overhead squat: 5 – 4 – 3 – 2 – 2 E2MOM B. 2 rounds for time of: 5 power snatches 115/75 or RX+ 135/95 (MRX 95/65) 10 burpees 5 overhead squats 115/75 RX+ 135/95 (MRX 95/65) 10 toes to bar rest 3 minutes 2 rounds for time of: 5 power snatches 10 burpees 5 overhead

A. Deadlift: 5 – 4 – 3 – 2 – 2 E2MOM B. 3 rounds for time of: 9 deadlifts 315/215 RX+ 4 reps 405/265 (MRX 9 reps 245/165) 15 handstand push-ups RX+ strict (MRX 4′ rise) OR 15 ring push-ups (MRX 10 ring push-ups) 21 wall balls 20/14 10/9′ (MRX 20/10 9′) rest exactly 3

A. In TEAMs of 2… 30 minute AMRAP of: 30 wallballs 20/14 10/9′ (MRX 20/10 9′) 30 unanchored ab-mat sit-ups or GHD sit-ups 60 double-unders or 60 mogul/ski jumps 30 handstand push-ups (MRX 4′ rise) or 30 push press 75/55 or 95/65 30 sumo deadlift highpull 75/55 or 95/65 30 box jumps/step-ups 24/20″ 30 hang