Wednesday


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A. Every 75s for 16 rounds:

1. 30s Hollow Rock

2. 15 Back Extensions

3. 10 Toes to Rings

4. 15 Parallette Pushups

B. 5 Rounds:

30s Chest to Bar Pullups

30s Rest

4 Rounds:

30s Pullups

30s Rest

3 Rounds:

30s Strict Pullups

30s Rest

Scale options: J-C2B, J-Pullups, Ring Rows

Monday


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A. Every 2 minutes for 6 rounds:

2 Front Squats + 2 Push Press

B. 12 minute AMRAP:

15 Wall Balls (20/14)

12 Toes to Bar

40 Double Unders

Endurance

Every 10 minutes for 4 rounds:

600m Run + 1000m Row

Saturday

9am Weightlifting

A) Muscle Snatch + OH squat 2+2. 4 sets @50-55%

B)Snatch 70x3, 75x3, (80x2)x3

C)Power Clean + Jerk 2+1. 70x2, 75x2, (80x1)x4

D)Snatch ext. (65x3)x3

10am WOD

4 rounds for time:

400m run

20 DB Box Step ups (50/35)

15 KB Swings (70/53)

or 20.1

Saturday

9am Weightlifting

A) Muscle Snatch + OH squat 2+2. 4 sets @50-55%

B)Snatch 70x3, 75x3, (80x2)x3

C)Power Clean + Jerk 2+1. 70x2, 75x2, (80x1)x4

D)Snatch ext. (65x3)x3

10am WOD

5 rounds of:

200m run

20 DB Snatches (50/35)

15 Burpees

10 Single arm DB OH Lunge steps (50/35)

Willy


U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.


3 Rounds:

800m Run

5 Front Squats (225/155)

200m Run

11 CtoB Pullups

400m Run

12 KB Swings (70/53)

36 Minute CAP



Thursday


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A. Every 2 minute for 6 rounds:

6x60, 5x70, 4x75, 3x80, 3x85, 2x90

Deadlift

B. 12 Minute AMRAP:

16 Situps

8 Deadlifts (205/135)

4 Wall Walks


The Open starts in one week! Because this is the second Open of the year, we are going to skip the intramural aspect this year. Some of us are still recovering from February!

However, we will still party like it’s the 1999 Open. On Friday 10/11 a group will be meeting in the Riviera Village for some post workout drinks. For more details, speak with Joshua as he will be leading this expedition.

If you would like to sign up for the Open, I encourage you to do so. We will make sure you have a judge and I will validate your scores. Good luck!

Saturday

A. 2 Snatch Ext + 2 Snatch to plates

50, 55, 60, 65

B. Snatch

3x65, 3x70, 2x75, 2x80, 2x85

C. 2 Power Cleans + 2 Jerks

60, 65, 70, 75, 75, 75

10am WOD

For Time:

100 Situps (ammat, anchored)

250 Single Unders

80 Pushups

200 Singles

60 Hollow Rocks

150 Singles

40 Burpees

100 Singles

Wyk


Army Pfc. Jacob H. "Wyk" Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.

Army Pfc. Jacob H. "Wyk" Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.

Wyk

5 Rounds:

5 Front Squats (225/155)

5 Rope Climbs (15/12)

400m Plate Run (45/35)

35 Minute CAP

Thursday


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A. Every 2 minutes for 5 rounds:

Deadlift

8x50, 6x60, 5x65, 4x70, 4x75%

B. 12 minute AMRAP:

12 Pistols

6 Deadlifts (225/155)

12 Lunge Steps

3 Wall Walks


We will have an Open kickoff party on Friday 10/11 around 7pm. I (Ryan) will be out of town but Coach Josh Chan will lead the group down to the Riviera for some drinks and burpees!

Wednesday


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A. Every 2 minutes for 6 rounds:

Push Jerk

4-4-3-3-2-2

B. 3 Rounds:

Buy In: 30 Box Step Ups 50/35

3 Rounds:

400m Run

12 Shoulder to OH 115/80

12 Chest to Bar Pullups

Buy Out: 30 Box Step Ups 50/35

20 min cap