Fitness and Performance

20min AMRAP
Partner Leapfrog Rounds
8/6-cal bike
12-Double DB DL 50/35
1-rope climb(3-beginner rope climbs. On the beginner climbs try not to let back or butt touch the floor at the bottom.)

Bring June DUES

Fitness and Performance

1. Strength:

6 min EMOM @60-70% 1 rpm clean & jerk
1 clean pull
1 hang squat clean
1 jerk (split or push jerk)

2. 20 min AMRAP
Partner split as needed but equal
200m team run w/medball 20/14
100 DU
200m team MB run
30 thrusters 75/55
200m team MB run
7/5 bar mu
*only 1 person runs with MB. However, medball must be held entire WOD. Any time ball is dropped, both partners 5 burpees.

Fitness and Performance

WOD: For time
2K row
30 KBS 70/53
60 GHD(scale 90 abmat situps)
30 KBS
2K row

Fitness and Performance

1. bench press
2 x 5 @ 75
2x 3 @ 85%
2 x 1 @ 90%
In 2 min, max reps @65%

2.  12 min AMRAP
5 DB Hang Power clean 50/35
5 DB Push Press
5 DB Front Squat
5 DB burpee jump overs

Fitness and Performance

1. For Total calories

5 rounds each station
:30 on :30 off
Ski
Bike
Row

2. Core conditioning not for time
3 rounds
20 weighted sit up
25 flutter kick (each leg)
30 sec supine GHD hold

Posting early so you can get on the phone and secure your partners!

Fitness and Performance

2 Person team

Partner Leapfrog ROUNDS
20 Rounds for Time
7-Toes to Bar
10-Deadlift 135/95
10/7-Cal Bike

Fitness and Performance

20 min AMRAP
100m Run
12-Cluster 75/55
30-dubs

(cluster=squat clean thruster.)

Fitness and Performance

12 min AMRAP
5-Stone Over Shoulder 100/75
50m-Farmer carry 88s/70s
10-Candlesticks(using Dball to hold if needed)

Fitness and Performance

4 rounds for time
21-Bench Press 135/95
15-Pullups
400m Run

Please remember to add 5 dollar late fee when paying dues late.

Fitness and Performance

“Revenge of the 6th”

team wod
2 person team
split equal
For Time
100 cal row
90 step ups 50/35 24/20
80 Wallballs 20/14
70 Air Squats
60 Lunge 50/35
50 KB Swings 70/53
40 Pushups
30 Goblet squats 70/53
20 Burpees
(single db)