Bench Press: 5-5-5-5-5

Then:

4 Rounds For Time:

15 Handstand Push-ups

25 Weighted Step-ups

20 Wall Ball Shots 20/14

Beach WOD:

AMRAP in 20 minutes of:

swim 50 meters

10 Hand release pushups

20 walking lunges

200m soft sand run

Class WOD:

In teams of 2, with 1 partner working at a time, complete for time:

Run 800 Meters

50 Power Clean and Jerks 95/65

100 Sit-ups

50 Squat Clean Thrusters 95/65

100 Sit-ups

“Warm Up”

Run 400 meters

22 Unbroken Wall Ball Shots 20/14

Then:

5 Rounds for Time:

30 Air Squats

15 Toes to Bar

10 Burpees

Max rounds in 3 minutes of:
135/95 Pound Power cleans, 3 reps
6 Push-ups
7 Box Jumps 24/20

Rest 1 minute. Repeat for a total of 5 cycles

“Warm Up”

Run 400 meters

14 Strict Pull-ups

Then:

3 Rounds For Time:

Run 800 Meters

10 Squat Snatch 115/80

20 Pull-ups

Back Squats 5-5-5-5-5

Then:

AMRAP in 18 minutes of:

5 Push Press 115/75

7 Hang Power Cleans 115/75

9 KB Sumo Deadlift High-pull 53/35

Reminder: Holiday Hours: Open Gym 8am-10am ONLY!

3 Rounds for time:

Run 400 meters

21 Thrusters 75/55

21 Toes to Bar

In teams of 2, with one partner working at a time, complete for time:

Run 1080 meters as a team (camana bay hill run)

50 Push Press 115/75

100 Box Jumps 24/20

50 Front Squats 115/75

100 Sit-ups

50 Hang Power Cleans 115/75

For Time:

100 Double Unders

50 Toes to Bar

400 Meter Run

30 Deadlifts 225/155

20 Lateral Burpees over Bar

10 Muscle-ups

“Warm Up”

Run 400 meters

20 Wall Ball Shots 20/14

Then:

”Chest to Bar Jackie”

Row 1000 meters

50 Thrusters 45/35

30 Chest to Bar Pull-ups

21-18-15-12-9-6-3 reps for time of:

KB Swings 53/35

Burpees

Sit-ups

On the minute every minute for 8 minutes: Squat Snatch x 1-2 reps.

Then:

For time:

Run 1 mile

100 Push-ups

10 Squat Snatches 145/100

“Warm Up”

Run 400 meters

12 Strict Pull-ups

Then:

For Time:

Run 800 meters

21 Power Cleans 95/65

15 Thrusters 95/65

Run 400 meters

15 Power Cleans

12 Thrusters

Run 200 meters

9 Power Cleans

9 Thrusters

Reminder: If you are not participating in the June Nutrition Challenge, come join us for Open Gym from 7:30-9:00 A.M. Please arrive by 8:30 A.M. at the latest to take care of measurements if you have not done so already.

June Nutrition Challenge Workout:

For time:

60 Wall Ball Shots 20/14

50 Burpees

40 Pull-ups

30 Squat Cleans 115/80

20 Push-ups

Shoulder Press: 2-2-2-2-2-2

Then:

For Time:

Run 400 meters

40 Wall Ball 20/14

15 Strict Pull-ups

Run 400 meters

30 Wall Ball

12 Strict Pull-ups

Run 400 meters

20 Wall Ball

9 Strict Pull-ups

5 Rounds For Time of:

15 Push-ups

15 Dumbbell Snatches

30 Double Unders

30 Air Squats

5 Rounds for time:

5 Hang Power Cleans 165/110

15 Pull-ups

20 Weighted Sit-ups

For Time:

Run 800 meters

20 Overhead Squats 95/65

40 Push Press 95/65

Run 400 meters

15 Overhead Squats 95/65

30 Push Press 95/65

Run 200 meters

10 Overhead Squats 95/65

20 Push Press 95/65

Every Minute on the Minute for 8 Minutes: Power Clean + 2 Front Squats.

Then:

AMRAP in 13 Minutes of:

12 Overhead Lunges 45/25

6 Power Cleans 155/105

8 Toes to Bar

“Beach WOD”

20 Minute AMRAP:

50 Meter Swim

10 Push ups

25 Meter Crab Walk

20 Squats

”Class WOD”

In teams of 2, with 1 partner working at a time, complete for time:

"Badger"

Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Then:

21-15-9 Reps of:

Shoulder to Overhead 135/95

Toes to Bar