Metcon

Work Capacity
4 RFT:
400 Meter Run
8 Front Squat, 225#
19:53

Metcon

Work Capacity
EMOM 15 Min:
2 Power Cleans, 205#
10 Double Unders
Rx'd - no misses

Glow 8.1

Baseline
Quick Steps

Strength
A.  Power Snatch 2x2 @ 135# - 140#
B.  Power Clean 3x2 @ 180# - 190# - 190#
C.  Split Jerk 3x2 @ 160# - 160# - 170#
D.  Back Squat 4x3 @ 290#

Metcon

Work Capacity
For Time:
30 Thrusters, 95#
20 GHD Situps
400 Meter Run
20 Thrusters, 115#
30 GHD Situps
400 Meter Run
10 Thrusters, 135#
40 GHD Situps
400 Meter Run
21:19

Metcon

Work Capacity
For Time:
Run 1 Mile
100 Walking Lunges (L+R=2)
Run 800 Meters
50 Walking Lunges (L+R=2)
18:39

Simple DL Wk 13 + Metcon

Baseline
For/Rev Sled Walk

Strength
Deadlift 3x5 @ 390#

Work Capacity
AFAP:
100 Sledgehammer strikes, 16# (alt sides)
12 Tire Flips, #2 (500#)
50 Pushups

OPT Repeatability Test

Work Capacity
3 Rounds all out:
Row 250 meters
10 KBS, 70#
10 Burpees
10 KBS, 70#
10 Burpees
10 KBS, 70#
Row 250 meters
*Rest 12 minutes between each round
4:17, 4:27, 4:43

Strength
Spiral Grip Pullups 3x5 @ BW

Press Wk 11

Strength
Press
1x8 @ 130#
1x4 @ 165#
2x4 @ 180#

Glow 7.3

Strength
A.  Power Clean 1x2 @ 182#, 2x1 @ 204#, 1x2 @ 192#
B.  Power Snatch 1x3 @ 133#, 1x2 @ 138#, 2x1 @ 148#, 1x3 @ 133#
C.  Clean Pull 4x3 @ 204# - 221# - 243# - 243#
D.  Snatch Balance 3x2 @ 89# - 111# - 121#, 3x1 @ 138# - 148# - 160#
E.  Back Squat 1x3 @ 290#, 1x2 @ 310#, 1x1 @ 330#, 1x2 @ 310#, 1x1 @ 330#, 1x2 @ 290#

Metcon

Work Capacity
For Time:
600 meter Row
15 Thrusters, 135#
400 meter Row
12 Thrusters, 135#
200 meter Row
9 Thrusters, 135#
10:28

Cherrybone 7s

Touch

Yoga

Interval Running

Pose Drills

30 secs ON, 30 secs OFF, 30 secs ON, 25 secs OFF, 30 ON, 20 OFF, 30 ON, 15 OFF, 30 ON, 10 OFF, 30 ON, 5 OFF, 30 ON, DONE.
Covered just over 1000 meters

Yoga

The Gauntlet

Work Capacity
Run 1 Mile - 6:28
Rest 2 minutes
Run 800 Meters - 3:30
Rest 90 secs
Run 400 Meters - 1:39
Rest 1 minute
Run 200 Meters - not timed
Rest 30 secs
Run 100 Meters - not timed
*Wind pretty rough in one direction

Press Wk10, Simple DL Wk11

Strength/Stamina
Death by Strict Pullups
7 Rounds + 6

Strength
A.  Press
1x8 @ 130#
1x4 @ 160#
3x4 @ 175#

B.  Deadlift
4x1 @ 415#

Durability
Quick feet on step
Front Plank w/ slider

Glow 7.2

Baseline
Depth Jumps
SL Box Jumps

Strength
A.  Power Snatch 1x2 @ 133#, 4x1 @ 138# - 148# - 165# - 133#
B.  Power Clean and Jerk 5x1 @ 180# - 190# - 204# - 226# - 180#
C.  Snatch Pull 4x3 @ 155# - 165# - 175# - 190#
D.  Front Squat 1x3 @ 226#, 2x2 @ 246# - 256#, 1x3 @ 226#
E.  One Leg Box Squat 3x5 each w/ 10# plates

Stamina

10 Rounds AFAP:
30 meter Prowler Push (high) @ prowler + 90#
30 meter Farmer Walk @ handles + 90#

Touch

Metcon - 4th of July

Work Capacity
For Time:
239 Double Unders
56 Burpees
34 Power Clean and Jerk, 135#
13 Ab Wheel
1 Mile Run
2011 = 35:31
2013 = 35:29
2014 = 30:13
2015 = 29:42

Metcon

Work Capacity
Alternating EMOM for 10 minutes w/ 22# vest:
Odd-
15 Back Extensions
5 Ball Slams, 40#
Even-
5 Box Jumps, 24"
15 KBS, 1.5 pood