June 2019

3 RFT:
-15 Deads 225/155 MRX 185/125
-35 One Arm KB OHS 55/35# (switch arms as needed) MRX KB Goblet Squats 45/25# 
-90 Doubles or 400m Run or 1k A-Bike

Rest day

With a Continuously Running Clock
-0:00-2:00 Run 200m to Max T2B 
-2:00-3:00 REST
-3:00-6:00 Run 400m to Max One Arm Russian KBS (switch arms as needed)
55/35# RX+ 70/55#MRX 45/25#
-6:00-8:00 REST
-8:00-10:00 Run 200m to Max Burpee C2B
-10:00-11:00 REST
-11:00-14:00 Run 400m to Max One Arm KB OHS (switch arms as needed)
-14:00-16:00 REST
-16:00-18:00 Run 200m to Max KBS
-18:00-19:00 REST
-19:00-22:00 Run 400m to Max KB Goblet Thrusters
-22:00-24:00 REST-24:00-26:00 Run 200m to Max C2B
-26:00-27:00 REST
-27:00-30:00 Run 400m to Max Burpee T2B
*Score is one total rep score from all efforts*

**Just a friendly reminder that this evening’s classes (4:30 & 5:30PM) will be run as “open gym”. The doors will open at 4pm and close at 6:30pm. Feel free to do the WOD or work skills and drills! 🙂

“Cindy”
20minAMRAP:
-5 Pull-Ups
-10 Push-Ups (strict)
-15 Air Squats
Compare to 27 November 2017.
OR
“Nasty Girls” (20min cap) 
3 RFT:
-50 Air Squats
-7 Muscle-Ups
-10 Hang Power Cleans 135/95lbs
OR
“Nasty Girls V2” (20min cap)
3 RFT:
-50 One-Legged Squats, alternating (Pistols) 
-7 Muscle-Ups
-10 Hang Power Cleans 175/115lbs
Compare to 12 May 2018.

“Team D-Day” by DB
For Time:  
-(P1)(P2)-1900m Row to Beach & 44Burpees (one Rows one Works on Burpees) 
-(P1)(P2)-19 Deads (one Deads one in High Plank Position)
-(P1)(P2)-10 Climb the Cliffs 15′ MRX 10′ (one Climbs Rope one Hangs from Bar) 
-(P1)(P2)-19 Sand Bag Bunker Throws (one Hang Clean & S2O, one in Low Plank Posit) 
-(P1)(P2)-44 Over the Bunker (one Box Jump Overs can use hands, one in WB Squat Hold) 
-(P1)(P2) -19 Teammate Grenade Tosses (Partner Passing WallBall Sit-Ups) 

-(P1)(P2)-44 Bomb the Objective (one WallBalls, one Holds WallBall OverHead) 
-(P1)(P2)-800m Extract the Wounded Run (Both Run with a Wallball)
Barbell Wts=135/95 RX+155/105 MRX115/75 
Box Jump Overs = 30/24″ MRX 24/20 
WallBalls = 20/14 10/9′ MRX 20/10 9′