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