Complete 4 rounds for time
Run 400 meters
4 Muscle Ups
40 Double Unders

~then~

Every minute on the minute for 10 mins
2 Shoulder Press

Try to increase weight from 6-17-14

Every minute on the minute for as long as possible:

3 Power Cleans + 3 Front Squats+ 3 Jerks, 155/105
If you complete 10 rounds, add one rep to each movement for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of ea.

Scaling purposes: Find a weight you can perform 10 rounds with. OR, if three reps of each is too many to complete within 20-30 secs, perform 2 reps of each.

Front Squat
7-7-7-7
Same weight across

~then~

6 Rounds for time:
13 Thrusters, 95/65
14 Pull ups

CLASS SCHEDULE SATURDAY 6/21/14:
Regular classes in Gonzales at 7:00 a.m. and 8:00 a.m.
Partner Throwdown Competitors Training at 7:00 in Prairieville (BRING LONG SOCKS/PANTS IF YOU WANT TO PRACTICE ROPE CLIMBS)
Regular WOD for all members at 8:00 in Prairieville

In teams of two:

12 mins Work up to a 1RM Squat Clean
Score is combined weight lifted

RX COMPETITORS
EMOM X 12 mins
Odd: 10 Pistols – 5 each leg
Even: 10 KB Snatch – alternating

SCALED COMPETITORS
EMOM X 12 mins
Odd: 10 KB Snatch – alternating
Even: 200m Run

Complete 5 rounds for time:
7 Muscle ups
11 Thrusters, 135/95

Note: the sub for muscle ups is a burpee to jumping pull up

Chest to bar progression.

On the minute for 7 minutes, 6 Chest to bar pull ups

3 Rounds for time:
75 Double unders
50 Squats
25 Cal Row

Every minute on the minute for 14 minutes
Odd: 5 Front Squats – you choose the weight
Even: 10 Toes to bar

Complete for time:
30-20-10
Power Snatch, 95/65
Calorie Row

Press
Every Minute on the Minute for 10 mins
2 Strict Press

“Ham Sandwich”

Complete for Time:
50 Wall Balls, 20/14
25 Deads, 245/165
50 Wall Balls, 20/14
Every minute on the minute, starting at the 60 second mark, complete 5 Burpees.

Front Squats:
3-3-3 (Same weight across)