Saturday, 8-2 WOD

15 Min AMRAP
-7 HSPU
-7 Box Jump, 30/24"
-7 Front Squat, 115/80lb

Scaled: 10 Min AMRAP
Competition: Strict HSPU, 36/30" BJ, 155/105lb FS

Friday, 8-1 WOD "21-15-9 Complex"

"21-15-9 Complex"
For Time:
-8 Deadlift
-7 Cleans (Power or Squat)
-6 Snatch (Power or Squat)
-8 Pull Ups
-7 Chest to Bar Pull Ups
-6 Bar Muscle Ups
-6 Deadlift
-5 Cleans
-4 Snatch
-6 Pull Ups
-5 C2B Pull Ups
-4 Bar Muscle Ups
-4 Deadlift
-3 Cleans
-2 Snatch
-4 Pull Ups
-3 C2B Pull Ups
-2 Bar Muscle Ups

Rx Wt.: 115/80lb
Rx+: 135/95lb
Rx++: 155/115lb

Scaled: Start @ 6 Deadllift

Thursday, 7-31 WOD

Part A.
For Weight: 
-Hanging Power Snatch
2-2-2
-Hanging Squat Snatch
2-2-2
Part B. For Time:
-6 Rope Climb
-3 Overhead Squat, 135/95lb

Rx+:185/125lb
Rx++: 245/165lb

Wednesday, 7-30 WOD "Triple 3"

"Triple 3"
For Time:
-1000m Row
-100 Double Unders
-1 Mile Run

Scaled: 1/2 on Everything
Rx+: 2000m Row, 200 Double Unders, 2 Mile Run
Rx++: 3000m Row, 300 Double Unders, 3 Mile Run

Tuesday, 7-29 WOD "Double Grace"

"Double Grace"
For Time:
-60 Ground to Shoulder/Shoulder to Overhead, 135/95lb
Scaled: "Grace"

Saturday, 7-26 WOD

For Time:
35-25-15 of
-Pull Ups
-Wall Ball, 20/14lb
-Burpees

Scaled: 25-15-5

Thursday, 7-24 WOD

For Wt.:
Hanging Power Snatch
3-3-3-3
Overhead Squat
3-3-3-3

Wednesday, 7-23 WOD

5RFT:
-21 Barbell Turkish Get Ups, 45/35lb
-Run 400m

Scaled: 3RFT

Tuesday, 7-22 WOD

20 Min AMRAP:
With 95/65lb
-5 Thrusters
-7 Hanging Power Cleans
-10 SDHP

Scaled: 10 Min AMRAP

Monday, 7-21 WOD

3RFT:
-30 KB Swings, 70/53lb
-40 Sit Ups
-50 Double Unders

Scaled: 1/2 reps

Saturday, 7-19 WOD

15 Min AMRAP:
-10 Toes 2 Bar
-10 Back Extensions
-10 Push Press, 115/80lb

Scaled: 8 Min AMRAP

Competiton: 135/95lb

Friday, 7-18 WOD

Obstacle Day:
For Time:
-Run 400m
-100 Double Unders
-Run 800m
-100 Battle Rope
-Run 400m
-10 Rope Climb
-Run 800m
-140' Crab Walk
-Run 400m

Scaled: 1/2 reps and distance

Competiton: All 800m

Thursday, 7-17 WOD

Part A. For Weight:
Snatch Balance:
3-3-3-3-3

Part B. For Time:
-Row 1K
-30 OHS, 95/65lb
-50 Ring Dips

Scaled: 1/2
Competiton: OHS 135/95lb

Wednesday, 7-16 WOD

4RFT:
-15 Dead Lift, 185/125lb
-15 Wall Ball, 20/14lb
-15 Pull Ups

Scaled: 2RFT

Competition: DL 225/155lb, WB 30/20lb, C2B Pull Ups

Tuesday, 7-15 WOD

For Time: 21-15-9
-Bear Complex, 95/65lb
-Burpee Box Jump, 24/20"

You may set the bar down between reps of Bear.

Scaled: 12-9-6

Competition: 115/80lb, 30/24"

Monday, 7-14 WOD

For Time:
-12 Dumbbell Snatch (6 each arm), 50/35lb
-30 Handstand Push Ups
-18 Dumbbell Snatch
-24 HSPU
-24 Dumbbell Snatch
-18 HSPU
-30 Dumbbell Snatch
-12 HSPU

Scaled: 1/2 Reps
Competition: Parelletts

Saturday, 7-12 WOD "RJ"

"RJ"
5RFT:
-Run 800m
-5 Rope Climb
-50 Push Ups

Scaled: 1/2 distance and reps (2 Rope climb per round)

Friday, 7-11 WOD

For Time:
-50 Wall Ball
-50 GHD Sit Ups
-50 Box Jump, 24/20"
-50 Power Snatch, 95/65lb
-50 Burpees
-50 Double Unders

Scaled: 20 of each.

Thursday, 7-10 WOD

Part A. For Weight
Squat Clean
1-1-1-1-1
Part B. 10 RFT:
-5 Pull Ups
-10 Walking Lunges

Scaled: 6RFT

Wednesday, 7-9 WOD

For Time:
-Row 1K
     4 rounds of
     -10 Ring Dips
     -10 SDHP, 95/65lb
-Row 1K

Scaled: 500m Row, and 2 Rounds

Competition: 115/80lb

Tuesday, 7-8 WOD "Nate"

"Nate"
20 Min AMRAP:
-2 Muscle Ups
-4 HSPU
-8 KB Swings, 70/53lb

Scaled: 10 Min AMRAP

Monday, 7-7 WOD

5RFT:
-Run 400m
-20 Thrusters, 95/65lb

Scaled: 3RFT