WOD

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Got Fish Oil?

Omega 3s

Omega 3 and Muscle

WOD

Vacation WOD

For Time:

40-30-20

Burpees
Sit Ups

Rest Day

WOD

Shoulder Press

1-1-1-1-1-1-1

WATCH DEMO

WOD

For Time:

21-15-9

OHS @ 95#
Ring Pushups

WOD

"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

FOR FAYETTEVILLE PSG-ers: I'LL BE AT VETERAN'S PARK ABOUT 5:30-5:45 FOR WOD. YOU ARE WELCOME TO JOIN ME.

Rest Day

WOD

3 Rounds For Time:

10 Front Squat @ 135#
15 Pullups
20 Double Unders

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

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

Out of Towners: Monostructural: Run, Row, Bike, or Double Unders

WOD

For Time:

30 Muscle Ups

Rest Day

WOD

Front Squat Push Press, a.k.a. Thrusters

5-5-5-5-5

This is a max effort. Goal is the highest load possible without breaking reps, while maintaining proper form and ROM. Rest as needed between sets. Post loads to comments.

Josh Everett On The Games

WOD

3 rounds For Time:

7 Hand Stand Push Ups (arms locked out at the top, head touches floor at the bottom)
14 95% bwt DeadLifts
21 Box jumps @ 24"

WOD

5 rounds for time:

20 Double Unders
15 Wall Ball (20# @ 10')
10 Burpees

THE METCON MACHINE. I can't wait to see what Coach Glassman has cooked up this year.


The PSG Summer Special

Rest Day