Friday
062918
For Time:
3 Rounds:
7 Toes to Bar
7 Bar Facing Burpees
7 Squat Snatch 95/65
2 Rounds:
9 Toes to Bar
9 Bar Facing Burpees
9 Squat Snatch 115/80
1 Round:
11 Toes to Bar
11 Bar Facing Burpees
11 Squat Snatch 135/95
Friday
062918
For Time:
3 Rounds:
7 Toes to Bar
7 Bar Facing Burpees
7 Squat Snatch 95/65
2 Rounds:
9 Toes to Bar
9 Bar Facing Burpees
9 Squat Snatch 115/80
1 Round:
11 Toes to Bar
11 Bar Facing Burpees
11 Squat Snatch 135/95
Thursday
062818
•••
FGB Style, 1 Min Stations, 3 Rounds:
Push Press 95/65
Power Clean 95/65
Box Jump Over 24/20
Bike Calories
1:00 Rest
Wednesday
062718
•••
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders
Repeat from:
081017
121817
Tuesday
062618
AMRAP 4:
3 Rounds:
12 Deadlifts 95/65
9 Hang Power Cleans 95/65
6 Push Jerks 95/65
Max Calories in Time Remaining
rest 4 minutes
AMRAP 4:
2 Rounds:
12 Deadlifts 115/80
9 Hang Power Cleans 115/80
6 Push Jerks 115/80
Max Calories in Time Remaining
rest 4 minutes
AMRAP 4:
1 Round:
12 Deadlifts 135/95
9 Hang Power Cleans 135/95
6 Push Jerks 135/95
Max Calories in Time Remaining
Monday
062518
•••
Back Squat
Build to heavy set of 3
3 RFT
25 Back Squats 95/65
400m Run
Wednesday
062018
•••
Wednesday’s wod is…
•
•
•
Still blacked out!
But bring your jump rope if you have one.
Monday
061818
•••
It’s blackout week! That means details of the workouts will not be posted all week…. but maybe a few hints.
Friday
061518
••••
#blackout. Show up to learn the details
Thursday
061418
•••
14 Min AMRAP
Buy in: 400m run, then amrap of:
10 Knees to Elbows
10 Hang Power Cleans 115/80
40 Double Unders
Wednesday
061318
•••
Sumo Deadlift
Build to Triple
4 RFT
75’ Walking Lunge
15 Deadlifts 185/135
9 HSPU