Friday June 20

Amanda and I will be celebrating our 5th anniversary. Wow! We are so blessed and happy!

In honor of this joyous occasion I challenge everyone to come in regardless of the WOD!

No Cheery Picking!

Holy pull ups Pukie!

Warm Up:

500 m Row

TABATA 

Squats

50 Rocky Sit Ups

WOD:

FRIDAY 140620

10 rounds for time of:
3 weighted pull-ups, 45-lb.
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 120729.

Thursday June 19

Warm Up:

400 m Run

30 Weighted Lunges (185/115)

Strength:

3 Rounds Strict Press

5 Light

5 Medium

5 Heavy

WOD:

For Time

21 - 15 - 9

HSPU

Back Squat (95/65)

Wednesday June 18

Warm Up:

20 Burpees

2 Lengths Dragon Crawl

10 Bridges

Strength:

3 x 100 m Partner Carrys / Farmers Carry

WOD:

WEDNESDAY 140618

3 rounds for time of:
25 Rocky Sit Ups
205-lb. clean and jerks, 5 reps

Post time to comments.

Tuesday June 17

Warm Up:

400 m Run

20 pull Ups

50 Push Ups

WOD:

TUESDAY 140617

The Ghost

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Monday June 16

Warm Up:

25 Tire Flips

Strength:

MONDAY 140616

Snatch balance 1-1-1-1-1-1-1

Post loads to comments.

Compare to 120817.

WOD:

SATURDAY 140614

3 rounds for time of
20-lb. medicine ball cleans, 50 reps
Run 800 meters

Post time to comments.