D-DAY 6th of June “Operation Overlord” WOD: “Leave No One Behind” Team Of 4 *WORK AS A TEAM. NO SOLO WORK! * Buddy Carry for 200M Per Athlete (2 Carry, 2 Buddy on Shoulders or Back). The Team Must Stay Together and complete 800M. *12 Rope Climbs (Partition as the Team sees Fit) *100 Total Burpee Lateral Jump-Over your Buddy…

STRENGTH: BACKSQUAT 2X2 +5LBS  OLY STRENGTH:  *EVERY 2 MINUTES FOR 10 MINUTES 1 SNATCH (NOT POWER) *TOTAL OF 5 LIFTS  *START @ 70%. ADD WEIGHT EACH LIFT  WOD: DIANE  21-15-9  DEADLIFTS 155/225  HSPU

STRENGTH: BENCH PRESS 2X2 +5LBS  TEAM WOD (TEAM OF 3)  *100M PARTNER ASSISTED HANDSTAND WALK *SUB WHEEL BARREL WALK  *90 AXEL BAR HANG CLEANS AXEL BAR LOAD: *2 15LB PLATES/25LB PLATES  *1 WORKS, 1 HOLDS SQUAT @ PARALLEL, 1 REST. *YOU CAN ONLY WORK AS LONG AS THE PERSON HOLDS THE SQUAT. SWITCH AS NEEDED.…

STRENGTH: STRICT PRESS  *EMOM 5 MINUTES  1 STRICT PRESS *START @ 75% OF1RM. ADD WEIGHT EACH SET  OLY STRENGTH:  *EVERY 2 MINUTES FOR 10 MINUTES -TOTAL OF 5 LIFTS  1 CLEAN & JERK (NOT POWER)  *START @ 75%. ADD WEIGHT EACH LIFT *NOT A CLUSTER  AMPAP 12 MINUTES  *10 D-BALL SLAMS  *10 TOES TO BAR…

STRENGTH: DEADLIFT 2X2 +5LBS SKILL: ALT RUSSIAN KB ONE ARM SWING TRANSFER WOD: 5RFT 500M ROW 10 BOX JUMPS 24/30 10 ALTERNATING ONE ARM KB SWINGS 35/53 *RUSSIAN

On Memorial Day, May 30, 2016, pickup your weighted vest or body armor because it’s time for the Murph Challenge at ONE WORLD! Gym opens at 10:00 Workout starts at 10:30 POTLUCK TO FOLLOW. Please bring your favorite dish to share! MURPH: 1 mile run in weighted vest or body armor 100 pull-ups 200 push-ups…

STRENGTH: 3X3 DEADLIFTS +5# *NO DROPPING THE BAR DURING THE SETS. TRY NOT TO BOUNCE THE BAR. WOD: NASTY GIRLS 3 RFT 50 SQUATS 7 MUSLCE UPS 10 HANG POWER CLEANS 95/135

OLY SKILL: SNATCH COMPLEX SETS. LEAD BY COACH. START WITH EMPTY BAR. ADD WEIGHT EACH SET. 3 SETS: *1 DEADLIFT *1 HIGH PULL *1 SNATCH (NOT POWER) OLY STRENGTH: *EVERY 2 MINUTES FOR 10 MINUTES 1 SNATCH (NOT POWER) *TOTAL OF 5 LIFTS *START @ 65%. ADD WEIGHT EACH LIFT WOD: 3 RFT: 5 STRICT PRESS 55/85 30 ABMAT SIT UPS 20 CALORIE ROW *NOTES FOR…

STRENGTH: 3X3 BENCH PRESS +5# TEAM WOD (TEAM OF 3)  *400M PROWLER PUSH (BUY IN) *2 (25# PLATES/45#PLATES) FOR TIME: *50 BURPEES (SYNCRO ALL 3) *200 DOUBLE UNDERS (TOTAL) (1 WORKS, 1 HANGS ON THE BAR, 1 RESTS) *ROTATE AS NEEDED *50 AXLE BAR DEADLIFT: WOMENS AXLE BAR +2 35# PLATES, MENS AXLE BAR + 2 35# PLATES OR…

STRENGTH 3X3 FRONT SQUAT +5# AXLE BAR* START WITH UNLOADED MEN AND WOMENS AXLE BAR (ADD WEIGHT IF TIME PERMITS). TAKE 10 MINUTES FOR *DEADLIFT *CLEAN & HANG CLEAN *PRESS, PUSH PRESS & JERK *OVERHEAD SQUAT *FRONT RACK LUNGE STEPS *OVER HEAD LUNGE STEPS  *OVERHEAD WALK WOD: 5 RFT *2 TIRE FLIPS *100M RUN *20 PUSH BALLS 14/20 *100M RUN