WOD's Ending June 26

Mon - 6/20

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps) - 3 to 1 Bench dips and strict pull ups. 
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters - Handstand wall runs. 
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of L-Sit or L-Sit Progression with Boxes - 45 sec

B.
Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)

A.

1. 3 - 10 - 40 

2. 3 - 10 - 45

3. 3 - 10 - 45

B. 

1. 2:25

2. 2:20

3. 2:20

4. 2:19

5. 2:25

Tues - Off

Wed - Off

Thurs. - 6/23

A.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings
7 Strict Pull-Ups

Did 12 Strict for the first two  rounds. 

1. 2:26

2. 2:26

3. 2:31

4. 2:29

5. 2:27

B.
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds

Fri - 6 - 24

Run 5 K  - 24:54

Sat - 6/25

4.72 Km - 22:19 

(Supposed to be 5K) Crowley Race

1st woman 

5th Person

Sun 6-26

A.
Four sets of:
Seated Overhead Press with Dumbbells x 10-12 reps @ 2011 -  20#'s
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps - Blue band assist
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps - 65#
Rest 45-60 seconds
Band Pull-Aparts x 20 reps @ 2011 - Red band
Rest 45-60 seconds

B.
Complete as many reps as possible in 10 minutes of:
Row 1000 Meters
Dumbbell Man-Makers x Max Reps
(Push-Up, Power Clean, Push Press)

27 Reps 15# DB