20 Burpees

15 HPC

15 Push Press

15 Front Squat

20 Burpees

15 Front Squat

15 Push Press

15 HPC

20 Burpees

(wts = m 95# / f 65#)

Run 400 M (or 21 burpees)

21 Thursters (95# / 65#)

21 Pull ups

Run 250 M ( or 15 Burpees)

15 Thursters

15 Pull ups

Run 150 M ( or 9 Burpees)

9 Thursters

9 Pull ups

****  if it’s not raining – run ****

**** pull ups are STRICT pull ups – no kipping, hip drive, swinging with the bands, etc).  Straight up, straight down ****   If you can do 2-5 at a time, start without assistance, and then go to the bands.

Wall Balls outdoors !!!

3 Rounds

400 m Run  

21 Wall Ball

12 Ring Row

Beginner 

150 M Run

15 Wall Balls

6 Ring Rows

Inter

Run 250 M

18 Wall Balls

9 Ring Rows

Remeber – warm up correctly, go deep, use your hips to drive out of the hole.

90 % of your 5 rep max or go for your 5 rep max (if you’re new)

Named after my favorite city to live in (if I could afford it)

20 Min AMRAP

15 Ring Dips

15 Wall Ball

15 SDHP 75# / 45#

Beginners – 10 min / 10 reps each /// Intermediates – 15 Min 12 reps each

(I changed the WOD after realizing we did heavy deads just last Wed)

Morning crew kickin' *ss

been awhile since a WOD kicked Inchworm’s butt

21-15-9

Burpee Box Jump

Burpee Pull ups

Beginners – 12-8-4

Intermediate  16-12-8

5 Rounds for time

5 Press @ 90% of 5 rep max

15 Ring Rows

30 KB Swings

Bench Press – Max 3 reps

then…

3 x 3 @ 90 % of your 3 rep max

finish with…

50 Push ups

As I stated before, I will be involved in training for the Mpls PD Fit Team this weekend.

This Saturday, for your WOD, I want you to run 3 – 3 1/2 miles – around one of the Lakes or along the river, parkways, etc. 

TIME yourself – later in the summer we will do this again, and then in the fall.  I think you will be surprised at your drop in times during the year, even though we don’t run that far on a regular basis.

For those that have shin splints from running or can’t run that far, you can pick a shorter distance – 1 mile if you need.  If you need to walk, walk.  If you need to crawl…well, don’t – you’ll have paramedics there pretty quickly.

Way to go Ladies !!! You killed the men

5 Rounds

5 Deadlifts @ 75% max 1 rep or 85% max 5 reps

20 Wall Balls

*** Use perfect form on the deadlifts – do not speed thru them for time.  Each dead is a seperate rep = no bouncing.