010618

8am OLY and Intro

9am Advanced and Endurance

Metcon (Rounds and Reps)
7 min AMRAP

Rx
3, 6, 9, 12.....
Clean & Jerk (135/95)
Toe to Bar
AND
7:00 AMRAP Burpees

Scaled
3, 6, 9, 12.....
Clean & Jerk
Toe to Bar
AND
7:00 AMRAP Burpees

*One person will always be doing the burpees while the rest of the team makes their way through the C&J/T2B (HKR) ladder. You may swap teammates at any time, however once you start a set of either T2B (or HKR for scaled) or C&J you must complete that set before swapping out a teammate.

Metcon (Time)
Rx
(12:00 Cap)

Squat Clean Thruster Ladder

40 reps @ 135/75
30 reps @ 155/95
20 reps @ 185/105
10 reps @ 205/115
*Reps can be split between team members, but you must complete entire set before moving to next weight.

Scaled

Squat Clean Thruster Ladder

40 reps @ 95/45
30 reps @ 115/65
20 reps @ 135/75
10 reps @ 155/95
*Reps can be split between team members, but you must complete entire set before moving to next weight.

Metcon (Time)
Rx
1.) For Time (15:00 Cap)

55 Wall ball 20/14
55 Pull-up
55 KBS 70/53
55 Box jump overs 24/20
55 Double Unders x 4 rounds
55 Handstand pushups

2.) Running suicides for reps For Event 3, you will have 1 teammate working at a time. You must complete each movement before moving on to the next. There will always be a teammate running the suicides, but they can be switched at any time. The Double Unders are 4x, meaning a total of 220 reps and cannot have the same person go back to back.

Scaled 

1.) For Time (15:00 Cap)

55 Wall ball 14/10
55 Jumping pull-ups
55 KBS 53/35
55 Box jump overs 20 inch box (can be jumps or step-overs)
110 Single Unders x 4 sets
55 Hand release pushups

2.) Running suicides for reps For Event 3, you will have 1 teammate working at a time. You must complete each movement before moving on to the next. There will always be a teammate running the suicides, but they can be switched at any time. The Single Unders are 4x, meaning a total of 440 reps and cannot have the same person go back to back.

10am Community WOD

Metcon (Rounds and Reps)
"Get Shwole"

4 Person WOD

2 Rounds
2 Mins Max Bench Press (135/95)
2 Mins Max Strict Pull Ups
2 Min Max Strict High Pull (75/55)

Then
2 Min Max BB Curl & Press (45/35)

One Min Rest

2 Rounds
2 Mins Max Back Squat (135/95)
2 Mins Max Lunges (95/65)
2 Min Max Tradition SU w/ ab mat (feet anchored)
Then
2 Min Wall Squat (90/45) *2 ppl at a time.
*Scale weight accordingly. Feel free to use bands, but keep it challenging.