Saturday - 200615

Skill: EMOM for 8min: Even: Max L-Sit hold Odd: 20 Situps Metcon: For time: 50 DeadLifts (#60/40) 10 OTB Burpees 30 Front Squats (#60/40) 10 OTB Burpees 10 C&J (#60/40) 10 OTB Burpees

Friday - 190615

Skill: HSPU Metcon: 3 Rounds for time: 21 Overhead Squats (#42/30) 15 V-Ups 9 HSPU

Thursday - 180615

Strength: Push Jerk 3-3-3-3-3 Metcon: In teams of 2 for time: 50 Burpee Box Jumps 75 Chest-to-bar pullups 100 Kettlebell Swings (#32/20) *EMOM - 5 air-squats*

Wednesday - 170615

Strength: 5 Sets of the complex: Power Snatch + Overhead Squat (2+2) Metcon: 3 Rounds for time: Run 400m 30 Wallballs (#10/6) 15 Toes-to-bar

Tuesday - 16062015

Skills Double Unders Metcon : "Welcome To The Jungle" (PK's birthday WOD) 15 min AMRAP : 15 Burpees 6 Power Clean (62.5/40) 31 Double Unders ** OPTIONAL FOR ADVANCED ONLY ** (Rest 2 mins) Run 1984m (800m + 800m + 400m)

Monday - 150615

Metcon: "Bradshaw" 10 rounds for time: 3 Handstand push-ups 6 Deadlifts (#102/62) 12 Pull-ups 24 Double-unders

Sunday - 140615

Strength: One and a quarter Back Squats 3-3-3-3-3 Metcon: Complete as many rounds as possible in 20min of: 4 Hang Power Cleans (#60/40) 8 Clapping Pushups 12 Box Jumps

Saturday - 130615

Skill: Dumbbell Snatch (Demo) Metcon: 2 Rounds For time: 75 Double Unders 50 DB Snatches (alt arms) 25 WallBalls

Friday - 120615

Skill: Pistols Metcon: Complete as many rounds as possible in 14min of: 10 Pistols right leg 10 HSPU 10 Pistols left leg

Thursday - 110615

Strength: Weighted Chin-ups 5-5-3-3-1-1 Metcon: AMRAP in 16min of: Run 200m 5 Power Cleans (#80/50) 3 Front Squats (#80/50)

Wednesday - 100615

Strength: Push-Press 10-10-10 Metcon: 7 Rounds for time: 10 Kettlebell Swings (#24/16) 6 Toes-to-bar 4 Box Jump-Overs

Tuesday - 090615

Strength: Thrusters 3-3-3-3-3 (work from a rack) Metcon: AMRAP in 8min: 20 Walking Lunges steps w/Plate overhead (#20/10) 10 Burpee on plate Cash-out: Tabata Hollow body rocks