On the minute every minute for 7 minutes: Power Snatch + 2 Overhead Squats

Then:

“Nancy”

5 Rounds For Time:

400 meter Run

15 Overhead Squats (95/65)

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

For Time:

Row 800m

21 Toes to Bar

21 Dumbell Snatches

50 Box Jumps 24/20

21 Toes to Bar

21 Dumbbell Snatches

75 Double Unders

21 Toes to Bar

21 Dumbbell Snatches

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Just a reminder that the challenge retest will be taking place at 9am! Also, remember to arrive early to get your measurements, weight and body fat taken before the retest. If you did not participate in the challenge, please join us for a workout at open gym 7:30-9:00am.

“June Nutrition Challenge Workout”

For time:

60 Wall Ball 20/14

50 Burpees

40 Pull-ups

30 Squat Cleans 115/80

20 Push-ups

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On the minute every minute for 8 minutes: Hang Power Clean and Jerk x 1-2 reps.

Then:

AMRAP in 15 minutes of:

5 Hang Power Clean & Jerks 135/95

5 Bar Muscle-ups

10 Lateral Burpees over Barbell

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“Warm Up”

Run 400 Meters

26 Unbroken Wall Ball Shots

Then:

4 Rounds for Time:

12 Deadlift 225/155

24 Wall Ball Shots 20/14

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5 Rounds for time:

5 Squat Cleans 185/125

20 Push-ups

25 Sit-ups

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Shoulder Press 5-5-5-5-5

Then:

For time:

30 Pull-ups

Run 800 meters

15 Power Snatches 115/80

Run 400 meters

15 Power Snatches 115/80

30 Pull-ups

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

For Time:

Row 1600 Meters

50 Shoulder to Overhead 95/65

30 Burpees

50 Wall Ball Shots 20/14

30 Burpees

50 Overhead Squats 95/65

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“Warm Up”

Run 400 Meter

24 Unbroken Wall Ball Shots

Then:

AMRAP in 15 minutes of:

5 Deadlifts 205/135

10 Push-ups

8 Toes to Bar

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“Warm Up”

Run 400 meters

16 Strict Pull-ups

Then:

For time:

Run 1 Mile

Then:

5 Rounds of:

5 Burpee Muscle-ups

20 Goblet Squats (choose load)

1 Minute Plank Hold

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

Then:

5 Rounds For Time:

3 Power Snatches 125/85

2 Squat Snatches 125/85

15 Box Jumps 24/20

30 Sit-ups

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For Time:

Row 800 meters

Run 400 meters

30 Pull-ups

100 Double unders

Run 200 meters

15 Power Cleans 205/135

Run 100 meters

30 Pull-ups

10 Power Cleans 205/135

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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

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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

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“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

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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

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“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

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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

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

3 Rounds for time:

Run 400 meters

21 Thrusters 75/55

21 Toes to Bar

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