Book End 800′s

Deck of Death

• Push Ups 
• Air Squats
• Sit Ups
• Burpees

Start with an 800 M Run End with a 800 M Run  Deck of Death in between…. Push it extra hard for those extra drinks and snacks your going to have over the long weekend… Enjoy!

2 x

• 10  KB Swings 
• 3 Turkish Get ups ( each side)
• 20 Supermans
• 20 Hollow Rocks

Skill 

• Kipping 
• Bar MU’s

WOD

8 Min AMRAP

5  Burpees

4  Pistols  12 air squats

3 Wall Climbs

2 HSPU

1 Bar MU  3 pull ups 3 Ring Dips

Feel Free to take that skill time to work on pistols! Should be a fun work out, numbers are low… Challenge yourself you might be surprised of what you  are capable of! Have a Fun and Safe Weekend!

• 500 M Row 
• 100 Double Unders 
• 100 Ab Mat Sit Ups 
• 25 Empty Bar Thrusters 
• 400 M Run

Strength

EMOM  10 Mins

• Dead Lifts x 4 (Heavy)
• 10 Slam Balls

WOD 

“Christine” …. Kinda  3 Rounds for time of :

• 400 M Run
• 12 Body weight dead lifts (for RX)
• 21 Box Jumps

Post time to Comments:

2 x Through

• Wall Balls x10 
• Pull Ups x10
• Push Ups x 10
• Toes to Bar x10

Skill 

• Kipping toes to bar 
• Ring MU Practice

WOD 

4 Rounds for Time 

• 25 Wall Balls 
• 20 HR Push Ups
• 10 Toes to Bar

Post time to Comments:

• 2x Through 
• 20 Scap push Ups
• 10 Pass/ Around the worlds
• 20 OH Squats  Empty Bar
• 10 Muscle Snatches  Empty Bar

Strength 

• Snatch  3 x 2

WOD 

“RANDY” 75 Snatches for time:

Post time to comments:

• Run a 400 
• 50 hollow rocks
• 50 med ball side tosses
• 50  air squats

Strength 

• Front Squat  3 x 6

WOD

• Front Squat  5-4-3-2-1(185,115)
• Burpee  25-20-15-10-5

Post time to comments:

• Row 500 M for Time
• Hand Stand Walk
• Kipping

WOD

W/ Partner

My Pet Rock

Complete Everything with a med ball… Everytime you drop your med ball  complete 3 burpees before advancing..

• One Lap
• 100 Sit Ups
• Back to Back Side Pass  20 each Side
• 50 wall balls
• Back to Back Side Pass  20 each side
• 100 Sit Ups
• One Lap

2x through

• 15 Wall Balls
• 30 Grass Hoppers
• 60 Double Unders

Strength

• Back Squat  3 x 6
• GHD Sit ups

WOD

For Time Complete

• 100 Double unders
• 50 Push Ups
• 40 Toes To Bar
• 30  Shoulder to Over Head
• 20 Front Rack Alt Lunges

Post time to comments:

2x through

• Ring Rows x 15
• Push Ups x 20
• Jumping Jacks x 50

Strength 

• Weighted Pull Ups 
• Hand Stand Push Ups 

WOD 

3 Rounds

• 10 Thrusters (95,65)
• 20 Box Jumps
• 10 Snatches (95,65)

Keep working hard… A lot of PR’s Today good to see the effort that you guys are giving day in and day out pay off!!

Work on getting under the bar…

Strength
15 Mins To Work up to a 1 Rep Max Clean

WOD
4 rounds for time
400 M Run
10 Power Cleans
30 Ab Mat Sit Ups

sorry guys got the website problem figured out….