WOD

Complete as many rounds in 15 minutes as you can of:

95 pound Push jerk, 5 reps
7 Box jumps, 30 inch box

WOD

8 rds

Run 400 M
7 Front Squats 115/85
7 Pullups

WOD

Diane

21-15-9

Deadlifts 225/155
HSPU

WOD

21-15-9

Power Snatch 95/65
Burpees

WOD

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

Then:

OHS 3-3-3-3-3

WOD

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

WOD

6/20

3 rds of,
30 reps of back squats at your Body Weight for time
each round will be scored for time

6/21

5 rds
5 one arm KB swings @ 55#
5 one arm KB swings
15 KB Swings @ 55#
20 Commando Pushups
40 Commando's
Run 400 M

WOD

6/16

Death by Pushup

6/17

Lake Fayetteville Singletrack

WOD

chest to bar pullups x 3
16kg swings x 10

95lb hang power clean x 5
9lb push press x 7

ring dips x 7
24" box jumps x 9

as many rounds as possible in 4 minutes of each pair
recover 2 minutes between efforts

WOD

Franalicous

AMRP in 5 minutes
21 Thursters 95/65
21 Pullups
....rest 2 Minutes
AMRP in 5 minutes
15 Thrusters
15 Pullups
....rest 2 minutes
AMRP in 5 minutes
9 Thrusters
9 Pullups

WOD

4 RFT:

10 burpee pullups
15 KBS
20 Double Unders

WOD

am:

Power Clean

1-1-1-1-1


pm:

Ride Lake Fayetteville Single Track for time

WOD

6/6

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

6/8

3 Attempts

3-rep max clean and jerk in 40 seconds.

WOD

For Time:

50 Pullups
50 Burpees

WOD

5/31

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop


06/02

20 Min AMRP

7 Deadlifts 1 and 1/2 x's your bodyweight
4 Muscle ups
Run 400 M