Metcon (Time)
Partner WOD FOR TIME

2000m Row
(Rotate every 250m)
100 Alt DB Snatch (50/35)
(Rotate every 10)
200 Double Unders
(Rotate every 25)

1500 Row
(Rotate every 250m)
100 DB Push Press
(Rotate every 10)
150 Double Unders
(Rotate every 25)

1000m Row
(Rotate every 250m)
100 Ring Rows
(Rotate every 10)
100 Double Unders
(Rotate every 25)

Larry
21-18-15-12-9-6-3 reps for time of:

Front squats
Bar-facing burpees
*200-m sandbag carry after each round

♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, in Helmand Province, Afghanistan.

Turkish Get Ups
4 sets of 6 KB Turkish Get Ups (3R/3L) Build over the 4 sets.

Super Set with 12 V ups or 12 GHD Sit Ups

Metcon (AMRAP - Rounds and Reps)
Amrap for 18 minutes
200m Run
10 KB Snatches (35/25, Rx+55/35)
(5R/5L)
10 Box Jump Overs (24/20)
200m Ski

KB Snatches and Box Jump Overs increase by 4 reps every round

100m = 1 rep

Push Jerk
Take 15 minutes to establish a challenging 2 rep Push Jerk

Metcon (Time)
For Time
21-15-9-6
Bike Cals
Deadlift (185/125)
Pull Ups

Rx+ AAB

Loredo (Time)
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010.

Metcon (No measure)
Blackout Saturday Partner WOD

Must show up to see whats planned

Klepto (Time)
4 Rounds For Time
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100 lb)

In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011.

Shoulder Press
4 sets of 5 Strict Press reps.
Find a challenging set.

Superset with Strict Pull Ups

Strict Pull-Ups
5 sets of 8 Strict Pull Up reps

Metcon (Time)
For time
200 Double Under - Buy In
then
3 rounds of
400m Cardo
40 Sit Ups
15 Devil Press (35/25)

round 1 : Run
round 2: Row
round 3: Ski

Front Squat
Take 15 - 20 minutes to complete 5 sets of 3 Front Squats @ 80%
Same weight across all 5 sets.

Metcon (Time)
6 rounds for time
200m Run
6 Back Rack Reverse Lunges (135/95, Rx+155/105)
3 Power Snatches

Deadlift
Take 15-20 minutes to complete 5 sets of 7 Deadlift reps.
Get more comfortable and confident with touch and go reps. Build some but don't max out.

Metcon (AMRAP - Rounds and Reps)
Amrap for 20 minutes
400m Run
20 Sit Ups
15 Hand Release Push Ups
10 DB Push Press (35/25, Rx+ 10 Handstand Push Ups)
5 Pull Ups (Rx+ 2 Bar Muscle Ups)

100m = 1 rep