Oh yeah, I made it in this AM…

WU- 500m row and mobility work

BS WU 3×10 with stick or bar

BS 3×3

WOD

Pick up a KB or DB and run down to the end of the building, do 15 swings. Leave your KB there.

Run back to the gym for 1 round of Cindy(5 pull ups, 10 push ups, 15 squats)

Run down to your KB for 12 swings, run back, 1 round Cindy

Run down for 9 swings, run back for 1 round of Cindy

Run down for 6 swings, run back for 1 round of Cindy

Run down for 3 swings, carry your KB back to the gym, 1 round of Cindy

STRETCH!

Welcome to July!

Warm Up

500m row

1 lap around building

3×10

pull ups, push ups, squats, dips, back extensions, GHD sit ups

Wrap it up with 1 shot at max rep DU’s!

Back Squat

5-3-3-1-1-1

Use the same weight schemes as yesterday

For those who hadn’t heard, this is test week. By Friday you should have a very clear picture of the improvements you all have made in the slow lifts, short MetCons and long grinders.

Warm Up

Jump rope for 5 minutes

3×5

pull ups, push ups, back extensions

AMRAP in 10 minutes

21 KB Swings

15 Box Jumps

9 Knees to Elbows

Compare to June 3rd and let us know how much you improved!

“Helen”

3 rounds for time of:
Run 400 meters
21 KB swings
12 Pull-ups

Post time to comments.

Daniel Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. First Posted 15 June 2006

50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups

For time.

Hero WODs are hard. And they take a long time. That’s just how it is sometimes.

Everyone CAN do this! Scale the Thruster weight and pull ups appropriately.

Warm Up- Ring Work

3 rounds

5 ring push ups

5 inverted ring rows

Finish with max effort L-Hold and post times

Dead Lift 5×3

Sprints x4

Your choice, 200m run or 500m row

Rest 3 minutes between attempts. Go all out on each attempt!

STRETCH!

Warm Up with some EASY upside down time.

Happy 30ish Birthdays Everybody

For Time

31 Burpees

Run 200m (Once around the building)

33 Pull Ups

Run 200m

34 Turkish Get Ups (17 each arm)

Run 200m

33 Pull Ups

Run 200m

31 Burpees

STRETCH!

Warm Up 4x250m row

1st 250 easy, focus on form, long pulls

2nd 250 pick up the pace

3rd-4th shoot for decreasing splits, so the last one is the fastest

rest 1 min between rounds

Back Squat

3×5

AMRAP in 10 minutes

21 KB Swings

15 Box Jumps

9 Knees to Elbows

STRETCH!

Beware the Birthday Chipper to be posted Thursday night!

Warm Up- 5-10 minutes upside down- Do something harder than you did yesterday.

Shoulder Press 3×5

Using 60% of your heaviest DL from yesterday…

21-15-9

Deadlift

GHD Sit Ups

Double Unders

STRETCH!

Warm Up- Spend some time upside down! Get 10 minutes of hand stand work.

Deadlift 1-1-1-1-1-1-1

Sprint Cindy

AMRAP in 10 minutes

5 pull ups

10 push ups

15 squats

STRETCH!!