For time:

Camana Bay Hill Run (1200 meters)

20 Deadlift 275/185

Run 800 meters

15 Squat Cleans 205/135

Run 400 meters

10 Clean and Jerks 135/95

4 Rounds for Time:

20 Pull-ups

12 Strict Handstand Push-ups

50 Double-unders

AMRAP in 20 minutes of:

5 Thrusters 95/65

7 Hang Power Cleans 95/65

9 KB Sumo Deadlift High Pulls 53/35

Reminder:  “Summer Nutrition Challenge” Workout Retest at 9am! If you aren’t participating in the challenge, please join us for Open Gym at 7:30am-9am.

”Summer Nutrition Challenge WOD”

For Time:

40 Wall Ball Shots 20/14

20 Burpees

25 Pull-ups

30 Wall Ball Shots

15 Burpees

20 Pull-ups

20 Wall Ball Shots

10 Burpees

15 Pull-ups

Max rounds in 3 minutes of:

3 Hang Power Cleans 115/80

6 Toes to Bar

9 Box Jumps 24/20

Rest 1 minute. Repeat for a total of 5 cycles.

For Time:

Run 1 mile

30 Deadlifts 225/155

30 Push-ups

Run 800 meters

30 Weighted Push-ups 25/15

Run 400 meters 

30 Push-ups

Every minute on the minute for 8 minutes: Power Clean + Push Press

Then:

5 Rounds for Time:

30 Double-unders

12 Push Press 105/75

20 Weighted Lunges (choose load)

“Open Workout 14.4”

AMRAP in 14 minutes

60 Calorie Row

50 Toes-to-Bars

40 Wall Ball Shots 20/14

30 Cleans 135/95

20 Muscle-Ups

"Nancy"

Five rounds for time of:

400 meter run
95/65 pound Overhead squat, 15 reps

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

Row or Run 1 mile

50 Power Snatches 95/65

150 Sit-ups

100 Wall Balls 20/14

75 Pull-ups

25 Power Snatches 95/65

On the minute every minute for 7 minutes: Clean x 1-2 reps.

Then:

AMRAP in 15 minutes of:

3 Power Clean 135/95

5 Lateral Burpee over barbell

15 Air Squats

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

Shoulder to Overhead 95/65

Box Jumps 24/20

Toes to Bar

For Time:

Run 400 meters

15 Hang Squat Cleans 135/95

20 Handstand Push-ups

Rest 2 minutes

Run 400 meters

12 Hang Squat Cleans 155/105

15 Handstand Push-ups

Rest 2 minutes

Run 400 meters

9 Hang Squat Cleans 185/130

10 Handstand Push-ups

5 Rounds for Time:

20 KB Swings 70/53

25 Sit-ups

15 Pull-ups

Reminder: Holiday Hours: “OPEN GYM” 8am-10am ONLY.

4 Rounds for time:

15 Thrusters 75/55

50 Double unders

12 Burpees

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

Camana Bay Hill Run (Together as a team)

75 Power Clean 95/65

75 Shoulder to Overhead 95/65

150 Sit-ups

50 Hang Power Snatches 95/65

50 Overhead Squats 95/65

10 Rounds for time:

10 Alternating 1 Arm Devil Presses

8 Pull-ups

*choose load for 1 arm devil press

For Time:

Row 1000 meters

40 Wall Ball 20/14

25 Hang Power Clean 95/65

50 Sit-ups

Run 800 meters

30 Wall Ball

20 Hang Power Cleans

40 Sit-ups

Run 400 meters

20 Wall Ball

15 Hang Power Cleans

30 Sit-ups

4 Rounds For Time:

Run 400 meters

5 Power Snatches 135/95

15 Toes to Bar

10 Push Jerks 135/95

For Time:

21-15-9 reps of:

Power Clean 135/95
Weighted Push-ups 25/15

Rest 3 minutes 

Then:

15-12-9 reps of:

Hang Squat Clean 115/80
Push-ups