W.O.D.

[caption id="attachment_6094" align="alignright" width="300"] Jonathan Cragle in rowing /T2B event at Cretus. Photo credit Henry House. All rights reserved.[/caption]

10 RFT

- 6 C2B

- 5 Snatch (95/135)

- 4 OHS (95/135)

               

5x3 Heavy Push Jerk

[caption id="attachment_6090" align="alignright" width="300"] Kara & Maggie doing work during Women's Team event at Cretus 2015[/caption]

5x3 Heavy Strict Press

W.O.D.

7 min AMRAP

- 10 OHS (65/95)

- 5 HSPU

           

W.O.D.

[caption id="attachment_6085" align="alignright" width="300"] Chris Pash & Megan Young ("Beauty & the Beez") compete in Mixed Teams at Cretus.[/caption]

- 100 Pull Ups for time

5 Burpees onto a 25# plate at the top of each minute.

*If you are using assistance on pull ups you have 3 Burpees.

Dead Lift 75% x 5, 85% x 3, 95% x 1+

[caption id="attachment_6073" align="alignright" width="225"] Dakota Carlson competing in Firebreather division at Cretus 2015[/caption]

W.O.D.

4RFT

- 15 Dead Lift (RX: 65/95, Comp: 95/135)

- 12 Hang Clean (RX: 65/95, Comp: 95/135)

- 9 S2OH (RX: 65/95, Comp: 95/135)

               

W.O.D.

[caption id="attachment_6070" align="alignright" width="300"] Kelly & Taryn taking 5th in Cretus "Women's Team" over weekend.[/caption]

Chipper:

- 600 meter Run

- 40 T2B

- 40 Box Jump (20/24)

- 400 meter Run

- 30 T2B

- 30 Box Jump (20/24)

- 200 meter Run

- 20 T2B

- 20 Box Jump (20/24)

*25 min Time Cap

Back Squat 75% x 5, 85% x 3, 95% x 1+

WOD

12 min AMRAP

- 150 Wall Ball 14/20

- 90 Double Unders

- 30 Muscle Up (Scale: BMU, Scale 2: 60 Pull Up)

Strict Pull up 5-5-4-4-3-3 (Add weight if you can)

[caption id="attachment_6053" align="alignright" width="300"] Photo credit Matthew Lovelady, All rights reserved[/caption]

W.O.D.

12 min AMRAP

- 8 Pull-up, Comp C2B)

- 12 Box Jump (RX: 20/24, Comp: 24/30)

- 16 KB Swing (RX: 35/53, (Comp: 53/70)

         

Back Squat Strength - 80%x3, 85%x3, 90%x3

W.O.D.

3 RFT

- 200m Run

- 25 Thrusters (65/95)

- 50 DU

 

Congrats Mac Van Diest, pictured to the right, who finished 28th in the 2015 OC Throwdown against a stacked field! Well done Mac!

       

10 min to learn Bear Complex

W.O.D 3 Rounds:

4 min AMRAP - 3 bear complex (65/95) - 6 burpees - 9 pull ups

1 min rest

10x100m Row

W.O.D.

For time:

- 3 Rope Climbs (9 anchored climbs)

- 50 air squats

- 7 Wall Walks

       

Wendlers Week 1 Dead Lift (or find 1 RM)

W.O.D.

8 min AMRAP

3/3, 6/6, 9/9, 12/12....

- DL (155/225)

- HSPU

     

W.O.D.

For Time:

- 50 T2B

- 200 DU

- 20 MU (Scales: 20 bar MU, 40 C2B, 60 pull ups)