June 2018

Partner WOD With a partner, complete the following for time (30:00 cap): 100 Wall Balls (20#/14#) 100 Burpees 100 Alternating Db Snatches (50#/35#) 100 Box Jumps One person works, while the other Rows 250m. Once the rower the done with the 250m, then both athletes will switch tasks.

Strength/Accessory 3 sets: Alternating DB Z Press x 20 (10/10) Alternating Double DB Single Leg RDL x 20 (10/10) V-ups x 15-20 Conditioning 10:00 AMRAP: 30 Double Unders 20 Alternating Front Rack Lunges (75#/53#) 10 Handstand Push-ups

Conditioning “Kellen Helly” from Comptrain Class For time: 1 Round of Kelly 2 Rounds of Helen 1 Round of Kelly 1 round of Kelly: 400m Run 30 Wall Balls (20#/14#) 30 Box Jumps 1 round of Helen: 400m Run 21 Kb Swings (53#/35#) 12 Pull-ups

Olympic 8 x 2 Squat Cleans + 1 Split Jerk Build to a heavy complex Conditioning For time: 1000m Row Then 3 rounds of: 10 Power Snatches (135#/93#) 10 Lateral Bar Hopping Burpees

Strength Back Squat 5 x 5 @ 31×1 Tempo Add 5-10# from last Monday Conditioning 3 Rounds for time: 21 Deadlifts (155#/103#) 15 Toes-2-Bar 9 Shouldler-2-Overhead (155#/103#)

Partner WOD With a partner complete as many rounds + reps as possible in 30 minutes of: 150 Double Unders (300 singles) 100yd Weighted Walking Lunge (2 x 50#/35# DBs) 50 Pull-ups One partner works, one partner rests.  Split up reps as you wish.

Strength A1. 5 x 5 Bench Press @ 21×1 Tempo Goal is to finish heavier than two weeks ago A2. 5 x 5 Tall Box Jumps Start from flat footed position, reset between reps Conditioning For time: 800m Run Reps of 15-12-9: Hang Power Cleans (185#/123#) Burpee Over-the-Box Jumps (24″/20″)

Strength 15 minutes to build to today’s 3RM Deadlift No touch and go. Guide weight down from top and pause between reps. 3 RM should be found in 6-8 sets.  Do not push yourself past proper mechanics. Conditioning For time: 1000m Row 100 Wall Balls (20#/14#)

Olympic 8 sets – Every :90: 1 Power Snatch + 1 Squat Snatch Build to a heavy complex, or keep the weight light to moderate. Conditioning 3 rounds for time: 400m Run 21 DB Shoulder-2-Overhead (2 x 50#/35#) 7 Bar Muscle-ups Scale 15 challenging pull-ups for Bar Muscle-ups.