WODs: 20/06/15 – 20/06/20

20/06/15

CrossFit Linchpin Test #1
For time:
Run, 400m
Fran, 75/55 lbs
Run, 400m
Fran, 75/55 lbs
Run, 400m

*Fran = 21-15-9 reps of Thruster, Pull-up

20/06/16

Ring Muscle-up practice
*15 minutes for quality

Nasty Girls
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135/95 lbs

20/06/17

Kipping Handstand push-ups
*15 minutes for quality

AMRAP 12: Press, DU, Burpee, DU
Complete as many rounds as possible in 12 mins of:
10 Strict Press, 95/65 lbs
25 Double Unders
10 Burpees
25 Double Unders

*RX+ = Double Unders must be unbroken

20/06/18

Strict Press
3 Rep Max
*12 mins to establish a 3-rep max lift

CrossFit Linchpin Test #3
3 rounds for time of:
21 Wall Balls, 20/14 lbs
14 Handstand Push-ups
7 Deadlifts, 315/205 lbs

20/06/19

CrossFit Linchpin Test #7
4 rounds for time of:
4 Power Cleans, 205/145 lbs
4 Front Squats, 205/145 lbs
4 Shoulder-to-Overheads, 205/145 lbs

20/06/20

Jack & Diane
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 35/53 lbs
10 Box Jumps, 24/20 in

— Rest 5:00 —

21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up

*10:00 Time Cap for part B

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

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