June 16, 2018

Mainsite 180608 (10 Rounds for reps)
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches

Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.
This interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps.

Conditioning: For Time
*Teams of 2
400m Run
KB Swings
Ab Mat Sit Ups
400m Run

Metcon (Time)
50 x American KB Swings @ 70/53lbs
40/30 x Cals Ass Bike
30 x GHD Sit Ups
20 x Back Squats @ BW
10 x C&J @ BW
20 x Back Squats @ BW
30 x GHD Sit UPs
40/30 x Cals Ass Bike
50 x American KB Swings @ 70/53lbs
RX+ No Rack on Back Squat
“Runyan” HERO WOD (Time)
AMRAP in 24 minutes
21 Bar Over Burpees
7 Deadlifts (1.5x bodyweight)
10 Pull-Ups

This Hero WOD is in memory of 1LT Michael Runyan, Killed in Action (KIA) on July 21 2010

“1LT Michael L. Runyan was on his first deployment to Iraq with the 25th Infantry Division when his convoy was hit by an IED. 1LT Runyan was the only casualty.
Metcon (AMRAP – Reps)
In 40 minutes:
Max Reps Strict Pull Ups
250M Row
Max Reps Strict Dips
250M Row
Max Reps Push Ups
250M Row
This is a continuous circuit for 40 minutes. Just keep moving between each movement

Rx+ Stay Strict on everything
Rx No bands or extra assistance
*Score is total reps of the three BW movements.