Strength/Skill:

1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 3 Back Squat @ 7/10 RPE
1 Pause Back Squat + 3 Back Squat@ 8/10 RPE
1 Pause Back Squat + 3 Back Squat @ 8/10 RPE

*Pause for 2 seconds in bottom of the squat

Metcon:

Every minute (21:00)
Minute 1: 6 Clean and Jerks (135/95)
Minute 2: 12 Wall Balls (20/14) (11’/10’)
Minute 3: 24 Crossover Single Unders or (48 Double Unders)

Saturday Partner WOD!

4 Rounds: Teams of 2

• 30 x DB DL
• 30 x GHDs
• 30 x Cal Bike
• 30 x A-squats
• 200m Run

Strength/Skill:

10 Barbell Back Rack Lunges (5 + 5) @ 6/10 RPE
10 Barbell Back Rack Lunges (5 + 5) @ 6.5/10 RPE
8 Barbell Back Rack Lunges (4 + 4) @ 7/10 RPE
8 Barbell Back Rack Lunges (4 + 4) @ 7.5/10 RPE
6 Barbell Back Rack Lunges (3 +3) @ 8/10 RPE

Metcon: 5 Rounds
60 Double Unders (OR 45 Crossover Single Unders)
7 Thrusters (135/95)

Strength/Skill:

1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE

Metcon:

Part A
AMRAP 15 Minutes
5-10-15-20-25…
Row (calories)
Ski (calories)
Bike Erg (calories)

-Rest 3 Minutes-

Part B
For Time (score your time in the comments):
Total Row Calories from Part A
-into-
Total Ski Calories from Part A
-into-
Total Bike Erg Calories from Part A

Happy 4th of July!!

Metcon: Hero WOD “Morrison”
50-40-30-20-10:
Wall balls (20/14) (10/9ft)
Box jump (24/20)
Kettlebell swings (53/35)

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Strength/Skill:

1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE

• Pause for 2 seconds in the bottom of the squat

Metcon: 5 sets
20 Push Ups
20 GHD Sit Ups
-rest 1:1 b/t sets-

Strength/Skill:

10 Barbell Front Rack Step Ups @ 6/10 RPE
10 Barbell Front Rack Step Ups @ 6.5/10 RPE
10 Barbell Front Rack Step Ups @ 7/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
*5 each leg.

Metcon:

For load:
In 6 minutes
800m Run
Heavy Single Snatch

-rest 2 minutes-

For time:
8 Power Snatches (155/105)
800m Run

Strength/Skill: 4x

• 6 x Tempo Strict HSPU
• 45s Handstand Hold
• 6 x Pull-up Slow Negatives
• 30s Dead Hang

Metcon: 20m AMRAP

• 25 Cal Bike Erg
• 50 x Cross-overs
• 30y Farmer Carry