Saturday 6/30/18
Partner WOD 100 DU 80 KBS (53/35lb) 60 Jumping lunges 40 Hand release Push ups 20 Burpee box jump overs (24/20) 40 Hand release Push ups 60 Jumping lunges 80 KBS 100 DU
Partner WOD 100 DU 80 KBS (53/35lb) 60 Jumping lunges 40 Hand release Push ups 20 Burpee box jump overs (24/20) 40 Hand release Push ups 60 Jumping lunges 80 KBS 100 DU
“Team Tosh Sprints” Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run In this sprint style workout, partners will alternate running a variety of distances, completing one full distance before moving to the next. For example Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs
Strength: Front Squat 4 Reps @ 77% 1 Rep @ 82% 4 Reps @ 77% 1 Rep @ 87% 4 Reps @ 77% 1 Rep @ 92% Rest 2:00 Mins bt set “Heartbreak Kid” 3 Rounds For Time: 10 Front Squats (185/135) 20 Chest to Bar Pull-ups 50 Double Unders SC: 155/105, Jumping C2B
“Captain Crunch” AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4 minutes AMRAP 4: 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining rest 4
Strength: Squat Snatch 20 Mins to find 1RM Metcon: 30 Hang Squat Snatch, 115/80 *8 min time cap* SC: 95/65 Fit: 65/35
“Zero Dark Thirty” Teams of 3, For Time (30 Minute Cap): 3 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatches (95/65) 140/100 Calorie Assault Bike 2 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch (115/80) 140/100 Calorie Assault Bike 1 Round: 30 Toes to Bar 30
“Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups Rest 3 Minutes Between SC & Fit; 70%-75% of BW for Bench, Bands across for strict pulls
”John Deere” For Time: 21-15-9 (Women 15-12-9) Row Calories 15-10-5 (Women: 9-7-5) Bike Calories 200 Meter Farmers Carry (53/35) 21-15-9 Row Calories 15-10-5 (Women: 9-7-5) Bike Calories 200 Meter Farmers Carry (53/35) 21-15-9 Row Calories 15-10-5 (Women: 9-7-5) Bike Calories SC& Fit: 21-15-9 10 Meter Shuttle Runs, Choose weight on farmers carry
“Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) SC; 14/10 Fit: Plate jumps, 10 or air squats 1 Round of Helen: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups SC: 35/26, jumping
Nose Bleed” AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95) SC; 115/80 Fit: 95/65 Midline Not For Time: 30 GHD Sit-Ups :30 Second L-Sit Hold 20 GHD Sit-Ups :20 Second L-Sit Hold 10 GHD Sit-Ups :10 Second L-Sit Hold L-Sits do not need to be