Endurance WOD (7:45a)
44 Minute AMRAP:
17 KB Swings (50/35)
100 meter Sprint
17 Hollow Rocks
100 meter Sprint
17 Plate Ground to Overhead (45/25)
100 meter Sprint
17 Box Jumps (24/20)
100 meter Sprint
17 Calorie Row
100 meter Sprint
17 Push-ups
100 meter Sprint
17 Ball Slams (30/20)
100 meter Sprint

Community WOD (10:00a)
22 Minute AMRAP:
10 KB Swings
100 meter Sprint
10 Hollow Rocks
100 meter Sprint
10 Plate Ground to Overhead
100 meter Sprint
10 Box Jumps
100 meter Sprint
10 Calorie Row
100 meter Sprint
10 Push-ups
100 meter Sprint
10 Ball Slams
100 meter Sprint

Run 1 mile for the June Run Challenge

“Michael”
Complete 3 Rounds for Time:
800 meter Run
50 Back Extensions
50 Sit-ups

Run 1 mile for the June Run Challenge

Split Jerk
3-3-3-3-3
*Work up to 65-70% of 1RM by last set.

In Front of a Clock set for 12 Minutes:
1 Minute of Double Unders
1 Minute of DB Power Snatch (50/35)
2 Minutes of Double Unders
2 Minutes of DB Power Snatch
3 Minutes of Double Unders
3 Minutes of DB Power Snatch

Run 1 mile for the June Run Challenge

“Nicole”
20 Minute AMRAP:
400 meter Run
Max reps Pull-ups

Run 1 mile for the June Run Challenge

Back Squat
5-5-5-5
*Aim for 70-75% of 1RM

Bench Press
5-5-5-5
*Aim for 70-75% of 1RM

5 Minute AMRAP:
Man Makers (40/30)

Deadlift
10-7-5-5-3-3
*Work up to WOD weight.

12 Minute Partner AMRAP:
6 Deadlifts (225/155), alt every 3 reps
20 Wall Ball Shots (20/14), alt every 5 reps
12 Burpees over the bar, alt every rep

Run 1 mile for the June Run Challenge

Endurance WOD (7:45a)
30 Minute Partner AMRAP:
While one partner does a 100 meter “toss” or “carry”, the other partner does sit-ups for max reps. Partners switch stations and continue through the list of movements for the 30 minutes. Begin at the top of the list if time remains.

Complete the Movements in this order:
Chest Toss with slam ball
Suitcase KB Carry, R arm/L arm
“Granny” Toss with slam ball
Overhead Carry R arm/L arm
Lateral Toss with slam ball
KB Carry in front of chest
Keg Toss with slam ball
*Choose challenging weights!

Community WOD (10:00a)
Work with a Partner to complete the following:
800 meter Run, together
100m Chest Toss with slam ball, alternating tosses
20 Sit-ups each, synchronized
100m “Granny” Toss with slam ball, alternating tosses
20 Sit-ups each, synchronized
200m Farmer Carry with 2 DBs: walk together taking turns carrying DBs
20 Sit-ups each, synchronized
800 meter Run, together

Run 1 mile for the June Run Challenge

8 Minute EMOM
Odd Minutes: 2 Ring or Bar Muscle-ups or 
5 Strict C2B or Chin-over bar Pull-ups
Even Minutes: 5 Handstand Push-ups or 
30 second Handstand or Plank Hold

15 Minute EMOM
Minute #1: 10 Toes to Bar
Minute #2: 10 Box Jumps (30/24)
Minute #3: 10 DB Hang Power Clean (50/35)

Run 1 mile for the June Run Challenge

Overhead Squat
Spend 15-20 minutes working up to a heavy set of 3 reps.

21-15-9
KB Swings (60/45)
Burpees

Run 1 mile for the June Run Challenge

Complete 3 Rounds for Time:
50 meter Broad Jump
50 meter Sprint
400 meter Run with Medicine Ball (20/14)
500 meter Row

Core Dessert:When finished with WOD, accumulate 3 minutes of Planks, any style.