AMRAP 5 mins: Hang Power Snatches and Legless Rope Climbs

Complete as many rounds as possible in 5 mins of: 5 Hang Power Snatches, 155/105 lbs 2 Legless Rope Climbs

At the 5 minute mark continue right into the next AMRAP

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AMRAP 3 mins: Double Unders and Dumbbell Snatches

Complete as many rounds as possible in 3 mins of: 150 Double Unders max rep Dumbbell Snatches, 50/35 lbs

At minute 8, transition right into the last AMRAP

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AMRAP 1 min: Bike Calories

Complete as many rounds as possible in 1 min of: max rep Bike Calories

Goal: Just get it done

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Gymnastics

3 RFT: Handstand Walks, Alternating Pistols and Hip Extensions

3 rounds for time of: Handstand Walk, 100 ft 25 Alternating Pistols 25 Hip Extensions

Goal: Sub 11 min

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Nothing assigned for June 25, 2019

AMRAP 5 mins: Hang Power Snatches and Legless Rope Climbs

Complete as many rounds as possible in 5 mins of: 5 Hang Power Snatches, 155/105 lbs 2 Legless Rope Climbs

At the 5 minute mark continue right into the next AMRAP

View Results (1)
AMRAP 3 mins: Double Unders and Dumbbell Snatches

Complete as many rounds as possible in 3 mins of: 150 Double Unders max rep Dumbbell Snatches, 50/35 lbs

At minute 8, transition right into the last AMRAP

View Results (2)
AMRAP 1 min: Bike Calories

Complete as many rounds as possible in 1 min of: max rep Bike Calories

Goal: Just get it done

View Results (2)

Gymnastics

3 RFT: Handstand Walks, Alternating Pistols and Hip Extensions

3 rounds for time of: Handstand Walk, 100 ft 25 Alternating Pistols 25 Hip Extensions

Goal: Sub 11 min

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Run : 800/400/200/100/200/400/800 m

Each for time: Run 800 m Run 400 m Run 200 m Run 100 m Run 200 m Run 400 m Run 800 m Rest as needed between efforts.

Aerobic Capacity Run 800m, at the 6 minute mark Run 400m, at 10 minutes Run 200m, at 13 minutes Run 100m, at 15 minutes Run 200m, at 18 minutes Run 400m, at 22 minutes Run 800m

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Strength

Every 1 min for 8 mins: Push Press

5 Push Presses, pick load Every 1 min for 8 mins.

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WOD

21-15-9: Row Calories, Lateral Burpee Over Rowers and Dumbbell Thrusters

21-15-9 reps, for time of: Row Calorie Lateral Burpee Over Rower Dumbbell Thruster, 35/25 lbs

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