A slow AMRAP for 8 Minutes
2 Inchworms
10 Russian KB Swings
10 Reverse Lunges
200m Run

Retest of strongman from June 8th. we did 2 workouts that day too. see if you can use the same weights and go faster.

15 Minutes – nice and easy.. not for a score
12 Box Jump Overs 24/20″
10 Burpees to a 6″ Target
8 Chest to Bar Pull Ups
*your pull up bar should be your burpee target.

Strongman/woman Test- 12 minute cap.
Don’t get wrapped up in the details of weight, or what you are carrying or what order you do this in, just be sure to do this the same way next time when we retest with the same weights
For Time
200m object Carry 150/100lbs (read below)
200m DB Farmer’s Carry 70s/50s
100′ Sled Push AHAP
12 minute cap —the carry can be anything but make it heavy. Put a barbell on your back, bear hug the biggest med ball you can find.. want to really challenge yourself, squeeze 2 or 3 plates together in a bear hug and carry those. Sled should be very heavy and may require athletes to stop multiple times.

Retest week!
Time to see how much consistency in the gym you had over the past 7 weeks. The more you were here, the better the these retests will go

500m Row or 400m Run
Then
2 Rounds
10 A-Frame Toe Touches
10 Box Jumps
100m Farmers Carry moderate-heavy
Then 20 Cossack Squats|

Restest from Monday June 7th
5 rep max sumo deadlift.
We have spent the last 5 weeks retooling the Sumo Deadlift, today is the showcase. Pump up the jams, get hyped, and pull a new 5RM

Wod
5 rounds for quality
10 Farmer’s Hold Lunges, Heavy (5 each leg)
10-20 Push Ups on DBs
12 toes to bar

extra
8 rounds
10 seconds to reach max wattage on bike… then rest 1:50

Sunday Funday

The girls! running clock. get after it

Grace, Helen, Karen

Split the work however you want, start the entire workout with an 800m partner run straight into

Grace 30 Clean and Jerks for time

-then-
Double reps Helen

3 rounds

400 meter Run (Run together)

42 Kettlebell Swings (1.5/1 pood)

24 Pull-Ups

Then Karen 150 wall balls

8am Endurance
Teams of 2
50 burpee buy in
4×400 Run (you go i go)
2000m row or ski split however you want
2X800 run (you go, i go)
2000m row or ski split how you want
4x400m run (you go, i go)
50 burpee cash out
*dont use the same machine twice, big groups on saturday, some will start on ski, some on bike

9am only wod
warm up
10 PVC Pass Throughs
20 A-Frame Toe Touches
10 Burpees
200m Run
10 Burpees
20 KB Swings

Wod *solo version posted below
Team of 3, 27 Rounds, alternating full rounds
8 BBJOs 24/20″
1 Legless Rope Climbs
4 BBJOs 24/20″
Max Calorie C2 Machine until the next partner completes their set of 4 BBJOs 35 Minute Cap

Each round should take between :45 and 1:15 or so. Push athletes to climb as high as they can without their legs on the rope climb, if appropriate. The C2 Machine at the end of the round should ensure 2 athletes are moving consistently for a majority of the workout.

Additional Notes/Resources: Next Partner starts when the partner before them gets to the machine. After the machine, the athlete rests until the person in front of them gets through their 4 BBJO.

Solo version
27 minutes amrap
same rep scheme but row a set amount of calories (25/20) at the end of the round then rest 2 minutes before starting next round

Every 2 Minutes for 10 Minutes|
10 Scap Pull ups|
10 Push Ups
In the remaining time, C2 Machine for Calories*
Work up to find your MetCon pace in the warm up

Strength
Bench press
7 sets of 3
Start at 70 percent and build up

Wod
AMRAP 10 Minutes
12/10 Calorie Row or C2 Machine
12 Unbroken Wallballs 20/14lbs

Feel: Cardio
Pacing: Sustain
Target Score: 6+ Rounds (faster than 1 round every 2 minutes)
Firebreather Score: EMOM or Faster (can anyone do it?)