WOD

Row 2K

Strength:
Shoulder Press 3×5

Metcon:
7 Min AMRAP
5 Burpees
3 Power Cleans 225#/155#

Happy Father’s Day!

Open Gym 11-1.

Opener:
400m Farmer Carry (AHAP)

Metcon:
AMRAP20
10 Strict Chin-Ups
20 Push Presses (115#/75#)
30 Air Squats
40 Double Unders

Metcon:
3 Rounds
Pullups
Pushups
V-Ups
Box Jump Overs (24″/20″)
Rest

Running clock, 1 minute per station.

Finisher:
Airdyne – 1 minute Max Distance

Opener:
Run 1 Mile

Headliner:
For Time
100 Wall Balls (20#/14#)
*EMOM 3 Power Snatches (AHAP)

Strength:
Deadlifts 5-5-5

Metcon:
10RFT
5R/5L Pistols
5 Hang Power Cleans (135#/95#)
5 Burpees
then
20 Turkish Getups (53#/35#)

Strength:
Back Squat 5-5-5

Metcon:
3RFT
21 Calorie Row
15 T2B
9 HSPU

After Party:
ME3 – L Hang

Opener:
Bench Press 5-5-5

Metcon:
AMRAP7
Thrusters (75#/55#)
KB Swings (53#/35#)
3/3, 6/6, 9/9, 12/12 etc

Closer:
5RM Weighted Pullup

Attn: No Yoga this Sunday, Open Gym is still on Sunday 11-1.

Team Linda-ish
Teams of 3

Deadlifts @ 100% BW
10-9-8-7-6-5-4-3-2-1
then
Power Cleans @ 75% BW
10-9-8-7-6-5-4-3-2-1
then
Shoulder to OH @ 50% BW
10-9-8-7-6-5-4-3-2-1

Strength:
Overhead Squat 3RM

Metcon:
3RFT
10 Hang Power Snatches (95#/65#)
15 Ring Dips or 5 Muscle Ups
20 Front Rack Lunges (95#/65#)

Finisher:
3 Rounds – Max Effort
Hollow Body Hold