June 16 WOD

Happy fathers day For time: 400 m run 50 Box jump, 24 inch box 1 rope climb 50 pull-ups 50 Kettlebell swings, 1 pood 1 Rope climb 50 Power cleans 50 Knees to elbows 1 Rope climb 50 Push press, 50 Sit ups 1 Rope climb 50 Wall ball shots, 20 pound ball 50 Burpees 1 Rope climb * 40 min cap

June 14 WOD

“Tommy Mac   For time: 12 Burpees 12 Thruster 115/75# 12 Burpees 12 Power Snatch 115/75# 12 Burpees 12 Push Jerks 115/75# 12 Burpees 12 Hang Squat Clean 115/75# 12 Burpees 12 OHS 115/75# 12 Burpees 12 Thruster 115/75# 12 Burpees 12 Power Snatch 115/75# 12 Burpees 12 Push Jerks 115/75# 12 Burpees 12 Hang Squat Clean 115/75# 12 Burpees 12 OHS 115/75#

June 12 WOD

15 min to est 4RM Deadlifts   WOD 10 Rounds 100 M sprint with sled 45/25

June 11 WOD

3 min cap 100 Sit ups * If you don’t finish the 100 sit ups you owe 30 burpees   25 min AMRAP 120 feet tire flip 12 Box jumps 10 Ktb swings 2 Rope climbs

June 10 WOD

Core work 1 min plank hold 30 sec rest 1 min plank hold 30 sec rest 1 min plank hold 30 sec rest 30 sec plank hold right side 30 sec plank hold left side 20 min AMRAP 8 Floor bench press 185-155/95-65 10 Kneeling squat jumps 10 Roll overs

June 9 WOD

For time: 400 m run 50 Box jump, 24 inch box 1 rope climb 50 pull-ups 50 Kettlebell swings, 1 pood 1 Rope climb 50 Power cleans 50 Knees to elbows 1 Rope climb 50 Push press, 50 Sit ups 1 Rope climb 50 Wall ball shots, 20 pound ball 50 Burpees 1 Rope climb * 40 min cap

June 7 WOD

800 M run 80 Squats 70 Push ups 60 Sit ups 50 Deadlifts 40 T2B 20 Box jumps

June 6 WOD

15 min to est 1RM Back squat 10 min to est 1RM Front squat 5 Rounds (not timed) 120 ft sled push *Rest as needed

June 5 WOD

“Josh” for time 21 OHS 95/65 42 Pull ups 15 OHS 30 Pull ups 9 OHS 18 Pull ups