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June 26, 2018

R4

For time:

2 rounds of:

  10 snatches, 175 / 125 lb.

  12 burpees

Then, 2 rounds of:

  10 snatches, 115 / 75 lb.

  12 burpees

June 25, 2018

Triple Three

49 min cap

For time:

3,000-m row

300 double-unders

3-mile run

June 18, 2018

For time:

3 rounds of:

  5 bar muscle-ups

  5 snatches

Then, 3 rounds of:

  15 deadlifts

  30 squats

Then, 3 rounds of:

  5 bar muscle-ups

  5 cleans

Men: 155 lb.

Women: 105 lb.

June 14, 2018

For time, fast and heavy:

21 dumbbell thrusters

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters 

June 13, 2018

4 rounds for time of:

60-second handstand hold

60-second static hang

15 dumbbell shoulder presses

15 weighted pull-ups

Men: Use 2 50-lb. DBs for presses, 1 for pull-ups

Women: Use 2 35-lb. DBs for presses, 1 for pull-ups

June 12, 2018

5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 36-in. box
Women: 30-in. box

June 11, 2018

Push Press 3-3-3-3-3-3-3

50 DU

25 HR Push Ups

40 DU

20 HR Push Ups

30 DU

15 HR Push Ups

20 DU

10 HR Push Ups

10 DU

5 HR Pushups

June 8, 2018

17 min AMRAP

P1 – MR DB Thruster

P2 – 400m run

June 7, 2018

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.

June 6, 2018

Front squat 1-1-1-1-1-1-1-1-1-1 reps

WOD

30 Thrusters 95/65

20 SDHP

30 OTB Burpees

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