Warm Up

500 meter row
20 stroke pyramid

20 Zombie Kicks (10 each leg)
5 PVC Thrusters
20 sec bottom of squat hold
10 knee taps

repeat with empty bar

repeat with light weight

PVC SS
front rack PVC stretch
Rig Tricep stretch

Bulldozer

Full Kalsu

100 Thrusters for time
*every minute stop and do 5 Burpees

OR

Half Kalsu

50 Thrusters for time
*every minute stop and do 5 Burpees

OR

Partner Kalsu

100 Thrusters for time
every minute do 5 burpees

Alternating minutes, One partner starts each minute with 5 burpees then completes as many Thrusters as possible in the remaining time.

Rx 95 / 135

Rx 95 / 135

Goal Times For Full Kalsu: Beginner: 22-30 minutes. Intermediate: 19-22 minutes. Advanced: 15-19 minutes. Elite: <14 minutes

Melee

3-5 Rounds

10 Sandbag Squat cleans
50′ Farmers Carry
10 double count KB Heel Tap
50′ Farmers Carry

Rx 35# / 50#, 3/4 BW in each hand

If you just did Kalsu, do Power Cleans

Warm Up

Marsha P Johnson Hero WOD
For Pride month, and to honor a true hero

Warm Up Games

Human Burpee Hurdle

Russian twist relay race

6 empty bar DL
6 Box step ups
20 singles
10 DU’s

-add weight-

6 DL
6 box jumps
20 singles
10 DU’s

20 sec Pancake Stretch
20 sec Thread the needle
10 Table Tops
20 sec Down Dog

Question of The Day

Would you rather start a colony on another planet or be the leader of a country on Earth?

WOD

AMRAP 24 min

Buy in:
92 DU’s
7 Burpees

Remaining Time:
8 Deadlifts
24 box Jumps
450m row

Rx 205 / 275, 24″ / 30″
M 135 / 205, 20″ / 24″

Warm Up

Down & Backs

3 X
2 x 4 count squats
10 Shoulder Taps
20 sec Down Dog
Hip opener into SM (each side)

Rig Calf Stretch
Couch Stretch

Question of The Day

Would you rather hear a comforting lie or an uncomfortable truth?

Skills / CORE

3 Rounds

90 sec each

#1
Anything Upside Down
#2
Jump rope DU’s or Singles
#3
30 sec Enterprise
20 Russian Twist
10 sec hanging Hollow Hold

WOD

AMRAP 3 min

5 Devils Press
5 DB front Squats
20 DU’s

-2 min rest-

AMRAP 3 min

5 Burpees
5 DB push Press
20 DU’s

-2 min rest-

Repeat BOTH AMRAPS

Rx 35 / 50
Rx+ get more rounds
M 25 / 35

Warm Up

Death By Cal Row (4 min)

Zombie walk out
1 plank wheel (hold Back Plank for 5 sec)
Bear crawl back
3 Burpees
Crab walk out
1 plank wheel (hold Back Plank for 5 sec)
Spiderman crawl back
3 Burpees

PVC SS
2 Perfect Stretches

Question of The Day

Would you rather spend the weekend with pirates or ninjas?

CORE

AMRAP 10 min

30 oblique band twists “Muffin Toppers” (15 each side)
5 Tempo Toe Taps (1,5,1,1 control lowering for 5 seconds on shoulders if possible)
or
10 Toe Taps (if unable to control decent)
30 Side Plank Hip Taps (15 each side)
10 Frog Hops
30 sec Enterprise

WOD

For Time

10 Cal row     15 Dips
15 Cal row     10 Dips
20 Cal row     5 Dips
15 Cal row     10 Dips
10 Cal row     15 Dips

Rx+ MU to Dips

“Not Today Satan!”

5 Rounds (3 person teams)

Station #1

• Battle Hoses 20 reps (1 person)
• Sandbag cleans continuous reps (2 people)
• Rotate through the battle hoses

Station #2

• Tire over the dock and back
• As a team, get the Big Ass tire over the dock to the other side and then back

Station #3

• KB step up (50% BW) continuous reps (2 people)
• LDH Roll 50ft carry Strongman style – down and back  (1 person)
• Rotate through the LDH roll carry
• **You can switch and have 1 person do step ups while 2 people carry the LDH with a rod)