WOD

No Barbell Club or Open Gym today.

Throw on your Speakeasy shirt and come support our teams at Battle of the Boxes!

Strength:
Front Squats 5×3

Metcon:
21-15-9
Power Cleans (135#/95#)
Ring Dips

After Party:
800m Run

Opener:
Tabata (:20/:10 x8)
Dumbbell Shoulder Press

Headliner:
AMRAP8
T2B
Box Jump Overs (20″/24″)

Ascending ladder starting at 2 and increasing by 2 every round.
2/2, 4/4, 6/6, 8/8 etc.

After Party:
100 Supermen

Opener:
Snatch 1RM

Headliner:
6 Rounds
3 TnG Power Snatches
30 Double Unders

Rest 1 minute between rounds.
Increase weight on snatch every round.

“Yoursday”

Do some skill work, goat work, make up a missed wod, pick your coach’s brain, clean the bathroom, weed the picnic bench area, etc.

10 Rounds (not for time)
7 Strict Pullups
5 Back Squats
3 Deadlifts

Strength:
4 Rounds
50′ OH Walking Lunge

Metcon:
AMRAP20
5 KB Swings (AHAP)
10 Pushups
15 Air Squats
200m Run

Finisher:
Side Plank – 2:00 each side

Barbell Club 10am
Open Gym 11am-1pm

Teams of 3:
AMRAP10
60 Double Unders
4 Front Squats (155#/105#)
2 Rope Climbs (15′)

-rest-

AMRAP10
P1: 50m Sled Push (+120/+70)
P2: Max KB Swings (53#/35#)
P3: Rest

Skill:
Handstand Practice

Metcon:
1000m Row
50 Wall Balls (20#/14#)
40 Box Jumps (24″/20″)
30 C2B Pullups
20 HSPU
100m Sprint