WEDNESDAY

6/15/2016 FRG WOD 3 STRENGTH  Bench Press (5 REPS EMOM FOR 7 MIN @ BODY WEIGHT) Metcon Metcon (Time) PULL UPS DEADLIFTS 225/185 15, 12, 9, 6 SCALED 185/135

TUESDAY

​​ 6/14/2016 BRUTE 30 SKILL DBL UNDERS (5 MIN MAX DBL UNDERS) Metcon Metcon (AMRAP – Reps) 30 CAL ROW 30 BOX JUMP OVER 24/20 30 POWER CLEAN 75/45 30 WALKING LUNGES 45/25 30 THRUSTERS 75/45 30 KB SWINGS 50.35 30 BURPEES ON TO PLATE 45/25 15 MIN AMRAP

MONDAY

6/13/2016 TWO DOZEN STRENGTH  DEADLIFT & POWER CLEAN (3 REPS EMOM FOR 7 MIN ) 3 DEADLIFT & 3 POWER CLEAN EMOM FOR 7 MIN @ 50% OF POWER CLEAN Metcon Metcon (AMRAP – Rounds and Reps) 400M Run 3 HANG SNATCH @75% 9 HR PUSH UPS 12 MIN AMRAP Metcon (AMRAP – Rounds and Reps) 2 MIN REC 200M …

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THURSDAY

6/08/2016 ABC’S 2 Metcon Metcon (Time) Running clock: A. 600m run 100m jog 3 MIN REC 3 RDS Metcon (AMRAP – Rounds and Reps) 3 MIN REC B. 10Min AMRAP of: 7 HSPU 7 power cleans 135/95 Metcon (No Measure) REST AS NEEDED C. Not for time: 200 core reps (athlete chooses) EX:GHD, SIT-UPS, K2E, T2B etc. (combination of any)

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WEDNESDAY

6/08/2016 4TH STATION STRENGTH Hang Snatch (1 REP MAX IN 7 MIN) Metcon Metcon (AMRAP – Reps) 2Min AMRAP of: 15 OHS 75/45 5 box jumps 24/20 1min rec 2 min AMRAP of: 12 push press 95/65 5 HR push-ups 1 min rec 4 min AMRAP of: 9 Power Cleans 115/85 5 Burpees 1 min rec 4 min AMRAP OF: …

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TUESDAY

6/07/2016 BARBARA SKILL Handstand Push-ups (5 MIN HANDSTAND WORK) Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* 40 MIN MAX

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MONDAY

6/06/2016 PAY DAY STRENGTH Front Squat (1 REP MAX IN 7 MIN) Metcon Metcon (AMRAP – Rounds and Reps) 100 DBL UNDER 50 LATERAL BARBELL BURPEES 30 CLUSTER RX 135/95 SC 95/65 10 MUSCLE UP / 10 RING ROWS & 10 DIPS 15 MIN AMRAP

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WEDNESDAY 

6/1/2016 STRENGTH JERK (1 REP EMOM FOR 5 MIN @ 185/135) In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. To learn more about Michael click here