June 2020

“KB Tabata Time” by DB For Max Reps of Each Exercise: Tabata Russian Kettbell Swings 32/24/20/16/12/8 Rest 2 minute/rotate Tabata Goblet Lunges (alt legs) Rest 2 minute/rotate Tabata Single Arm Kettlebell Shoulder to Overhead (switch arms ea 20 sec) Rest 2 minute/rotate Tabata Strict Pull-Ups MRX Ring Rows Rest 2 minute/rotate Tabata Goblet Step-Ups 24/20″ […]

“Summer Solstice Chipper” by DB For Time: 21 Deadlifts 95/65 RX+115/75 MRX 75/55 21 Barbell Push-Ups MRX Push-Ups21 American Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 21 WallBall Sit-ups 20/14lbs MRX 20/10 21 Overhead Squats21 Pull-Ups21 Goblet Lunges (alt/Stationary) 21 Bar Dips RX+ Ring Dips21 Sumo Deadlift High Pull21 Over Bar Burpees21 Toes to Bar21

Hang Power Snatch -3 reps EMOM x 3min Rest 2min/add weight – 2 reps EMOM x 3min Rest 2min/add weight – 1 rep EMOM x 3min 4 Rounds For Time:11 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 200m Run or Row (can mix up)11 Hang Power Snatch 115/75 RX+135/95 MRX 95/65 11 WallBall

“DIANE” 21 – 15 – 9 Rounds For Time: Deadlifts 225/155lbs MRX 185/125 Handstand Push-Ups MRX 2/4″ rise Core & Handstand Development 60ft Handstand Walk or 6 WallWalks 120ft Bear Crawl1min High Plank Hold2min Low Plank Hold

HERO WOD “WHITTEN” 5 Rounds For Time: 22 Kettlebell Swings 70/55lbs MRX 55/35 22 Box Jumps 24/20″ MRX 20/18 Step-ups 400m Run 22 Burpees (regular) 22 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat

Front Squats & Squat Cleans E2MOM 5 Front Squats – 4 Front Squats – 3 Front Squats 3 Squat Cleans – 2 Squat Cleans – 1 Squat Cleans 6min AMRAP : 12 Pull-Ups RX+ Chest to Bar Pull-Ups6 Squat Cleans 135/95 RX+155/105 MRX 75/55 12/10 Calorie Row/Assault Bike REST 3min 6min AMRAP : 12 Toes

HERO WOD “McGHEE” 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/14513 Push-ups9 Box Jumps 24/20″ MRX 20/18″ Jump or 24/20 Step-Ups Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his

Push Press to Split Jerk Clusters 2 Push Press to 1 Split Jerk EMOM x 3min REST 2min / Adjust Weights 1 Push Press to 1 Split Jerk EMOM x 3min REST 2min / Adj Weights 1 Split Jerk EMOM x 3min 16min AMRAP: 8 One Arm Kettlebell Shoulder to Overhead 24/16 RX+32/24 MRX 20/1216

“Runner’s Mile vs Lifter’s Mile” by DB For Time: -400m Run – Rest 1 min 200m Run – Rest 1 min 400m Run – Rest 1 min 200m Run – Rest 1 min 400m Run – Rest 3 min 400m Run – 20 Deadlifts – Rest 1 min 200m Run – 20 Hang Clean –

Hang Power Clean Build Up E2MOM 4 – 3 – 2 – 1 – 1 * each set as heavy as possible “Nasty Girls” 3 Rounds For Time: 50 Air Squats 7 Muscle-Ups MRX Burpee Chest to Bar Pull-Ups10 Hang Power Cleans 135/95lbs MRX95/65 OR “Nasty Girls V2” 3 Rounds For Time:50 One-Legged Squats, alternating