EMOM for as long as possible:

7 Thrusters (75/55)
7 Pull-ups
7 Burpees

*Scaling will be decreased reps for each movement, i.e., 5 thrusters, 5 pull-ups and 5 burpees or a number you can complete under a minute with time to rest between rounds. If you are doing LESS THAN 7 reps of each exercise per round, after 10 minutes, increase number of reps by one each minute. So at 11 minutes, if you’ve been doing 5 of each exercise, you will now perform 6 thrusters, 6 pull-ups and 6 burpees. At 12 minutes, you will do 7 of each and so on. Your score is the number of minutes you complete all three movements without running out of time.

*If you are doing all 7 reps of each movement, there is no change in reps at the 10-minute mark. You will continue to do 7 reps until failure.

*Jumping pull-ups or ring rows will be the scaled version of pull-ups.

Overhead Squat Skill/Technique review (10-15 minutes)

Complete 3 rounds for time:

15 Overhead Squats (135/95)
30 Abmat Sit-ups
45 Kettlebell Swings (53/35)

Schedule:
7:00 a.m. Competitor Training in Gonzales
8:00 a.m. Regular classes in Gonzales and Prairieville, open to all members

Teams of 2:

AMRAP in 5 Minutes:
Rope Climbs or Kettlebell Swings (53/35)
Run 200 meters

Rest 2 minutes

AMRAP in 5 Minutes:
Power Cleans 135/95 (95/65)
Run 200 meters

Rest 2 minutes

AMRAP in 5 Minutes:
Wall Balls 30/20 (14/10)
Run 200 meters

*While one athlete runs, the other does rope climbs/KBS/PC/WB. They switch off running/working and keep a continuous count of reps. Score is total reps in each 5-minute set.

Complete for time
21-15-9 reps of:
Dead Lift, 275/185
Box Jumps, 30/24

The weight for the deadlift should be between 55% & 60% of your 1RM. Yes, 275 is heavy, but not if your DL is over 500lbs. Please keep the weight in your appropriate range.

Core Work:
3 rounds NOT for time:
15 Sit Ups
15 Knee Tucks
15 sec Plank hold

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