Find a 1 rep max of the following complex: Split jerk (left) Split jerk (right) Then 200 m farmer's carry (as heavy as possible) WOD Notes: You can perform the splits in any order: left…

Complete for time: 800 meter run 21-15-9 squat clean (115/75#) & ring dip 800 meter run WOD Notes: This workout is a traditional 21-15-9 rep scheme, sandwiched by 800 meter runs. If the 21-15-9 looks…

“Fran” 21-15-9 Thrusters (95/65#) Pull ups WOD Notes: This is our first benchmark for June, following our new benchmark schedule (posted here). Compare to our Break in the Box event HERE or check out 151023.…

Deadlift 6x3 (80% 1RM) Then Dimmel Deads 3x8 (30% 1RM deadlift) WOD Notes: To see Dave Tate explain Dimmel Deads, check the link HERE.  Warning: I expect your hamstrings will be sore.

Complete 4 rounds for time of: 400m run 60 double unders 3 rope climbs WOD Notes: This workout is designed to be completed in the 15 to 25 minute time domain.  Plan your scales accordingly! Community…

Complete for time: 30 power snatches (75/55#) 20 handstand push ups (4" deficit) 30 power snatches (75/55#) WOD Notes:  This workout is designed to be fast!  Power cleans, front squats or KB snatches can be…

Back Squat 1-1-1-1-1 Then 4 minute plank hold (cumulative) WOD Notes:  Compare to 161101.

Hang Power Clean 1-1-1-1-1 Then Hang Clean 1-1-1-1-1 WOD Notes:  Compare to 150831. Community Notes:  Happy Birthday Emma!

Complete 5 rounds of 1 minute at each station, for max reps of: Box jump (24/20") Dumbbell power snatch (50/35#) Wall ball (20/14# to 10/9') Rest 1 minute after each round. WOD Notes: This WOD is…

1000m row for time Then Sumo Deadlift 1-1-1-1-1-1 WOD Notes:  Compare deadlift to 160916.  Compare row to 150206. Community Notes:  Happy Birthday Coach Kehl! And, happy birthday Dave W! (Sorry for missing this with the…