WOD

5 Rounds for time of :
20 Single arm snatch, 50/35lb alt.
30 Double Unders
10 Toes to Bar
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WOD

Complete as Many Rounds as possible in 15 minutes of:
15 cal row
15 Wall Balls
10 Burpees over rower
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WOD

3 times through with a continuously running clock,
do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Begin with strict chest-to-bar pull-ups.
Once you fail, start over with strict chin-over-bar pull-ups.
Once you fail, start over with kipping chest-to-bar pull-ups.
Use as many sets each minute as needed.
Post reps completed for each segment.

Rest Day

Rest Day

WOD

Complete as Many Rounds as Possible in 20 minutes of:
500m row
15 Toe to Bar
10 Overhead Squats 95/65lbs
Post number of rounds completed to comments:

WOD

AMRAP IN 12 min of:
15 push ups
9 Thrusters 95lbs
6 step ups w/ sand bag
Post number of rounds to comments:
Compare to:160812

WOD

As many rounds as possible in 20 minutes of:
7 Overhead squat 95 lbs
14 Ball Slams
Run 200m
Compare to: 120621

WOD

5 Rounds for time of:
5 Man Makers (30/20)
5 Sandbag get ups
200m run after each set
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WOD

6 Rounds for time of:
9 Deadlifts
6 Power Cleans
3 Shoulder overhead
135/95lbs
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Rest Day

Rest Day

WOD

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps
Post time to comments.

WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
Post time to comments
Compare to: 190604

WOD

Strength Day
Push press
5 reps at 50%, 5 reps at 70%, 3 reps at 85%, 3 reps at 85%:
Post loads to comments:

WOD

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
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WOD

2 Rounds for time of:
50 Thruster 45lbs
50 Push ups
50 Lunges
50 Sit ups
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Rest Day

Rest Day

WOD

Complete as many rounds as possible in 15 minutes of:
8 Dips
8 Pull ups
8 Goblet Squat
Post number of rounds to comments:

WOD

7 rounds for time of:

Front Squat 7 reps 135/95 lbs
Run 200m
Post time to Comments:
Compare to: 180504

WOD

Mr. Joshua

5 Rounds for time of:
Run 400m
30 GH Sit ups
250 Deadlift 15 reps
Scale as needed.
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WOD

For Time:
1-10-1
Wall Balls
Burpees
Double Unders
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WOD

For Time:
Kettle Bell Swings
40-30-20-10
Toes to Bar
25-20-15-10
Post time to comments:

Rest Day

Rest Day

WOD

Run 5k
Finish with a ROMWOD
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WOD

As Many Rounds As Possible in 17 minutes of:
4 Burpees
17 squats
76 feet Walking lunge
Gym will be closed today and Friday to celebrate July 4th. BE SAFE.
Post number of rounds completed:

WOD

Operation Red Wings (Scale as Needed) 

4 Rounds For time of:
3 Bear Complex (95/135)
200m Run
8 Barbell Burpees (95/135)
200m Run
8 Thrusters (95/135)
200m Run
Post loads to comments.
Compare to 150702

WOD

Complete 12 minutes of:
1 reps Burpee
2 reps Toes to Bar
3 reps Kettle bell swings
Complete ascending ladder of:
2/4/6,3/6/9 etc
Post levels completed.

WOD

5 Rounds for time of:
Run 200m
10 Power Snatch
12 Pull ups
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