June 28, 2018

Warmup

400m Run 

30 GHD Situps 
1:00m Plank 
Skin the Cat

Skill
Bench Press - Build to a tough triple 
In-between complete 50 strict Pullups

WOD

25 Cals on Rower

50 Wallball, 
25 Hollow Rocks 
50 Box jumps
25 Ring dips
50 Wallball
25 Cals on Rower

Come down at 6:30 for ou...

June 28, 2018

Warmup
500m Row 
Squat Therapy 
4 Dive Bombers 
1:00m Plank
Foam Roll

Skill
Strict Press - build to a single 

WOD 
As many rounds s possible in 20 minutes of:

10 Deadlift, 95/65

10 Hang power clean

10 Thruster

10 Pull-ups

June 27, 2018

Warmup
400m Run
Pushup Complex
HS hold 30 sec
1:00m on Bike 

Skill

30 min EMOM
Minute 1 8 Backsquats 185/135

Minute 2 - 40 ft sprint down and back x 4 - the length of rig

Minute 3-4 30/22 Cals on Bike 

Minute 5 - 20 GHD or 30 abmat situps 

Minute 6 - Rest

WOD 
8 Min AMRAP...

June 26, 2018

Warmup
30 GHD Situps 
4 Dive Bombers
Good Mornings
Hip Mobility 

Skill

500m row
400m Row
300m Row 
200m Row
100m Row 
rest 1:1


WOD
“Isabel”For time:

30 Snatch, 135#(95#)

At the 10 minute mark,

“Grace”For time:

30 Clean & jerk, 135#(95#)

At the 20 minute mark,

50 Burpee Dea...

June 25, 2018

Warmup
500m Row
Squat Therapy 
4 Dive Bombers
Skin the Cat 

Skill
4 Rds 
Every 4 Mins for 16 mins complete 
400m Run 
Round 1 - max pull-ups 
Round 2 - max Pushups 
Round 3 - Max Air Squats 
Round 4 - Hollow Rocks 
*score is total reps


WOD 
As many rounds as poss...

June 22, 2018

Warmup
500m Row 
400m Run
15 Pullups 
40 GHD situps

Skill

OHS build to a tough set of 5

WOD
1 Power clean 135#(95#)

1 Muscle up

3 HSPU

5 Burpees

2 Power cleans 135#(95#)

1 Muscle up

3 HSPU

5 Burpees

3 Power cleans 135#(95#)

1 Muscle up

3 HSPU

5 Burpees

Continue for 10 rounds adding...

June 20, 2018

400m run 

30-20-10

Burpees over your  planking partner 

Db Thrusters 

400m run 

30-20-10

wallballs *each partner has to do their set before other partner can begin 

Db push press *each 

400m run 

30-20-10

Cals on tower 

Stances goblet awaits with Db

400m run 

June 19, 2018

Warmup
500m row 
Squat Therapy
30 GHD BackExtension 
1:00m Plank 
Foam Roll

Skill
10.9.8.7.6.5.4.3.2.1
Deadlifts 225/155
Bench Press 165/115
Pullups
*not for time (20:00m cap)

WOD
11 Min AMRAP 
7 Hang Cleans 95/65
11 Box Jumps 
15 Abmat Situps 


 

June 18, 2018

Warmup
500m Run 
Squat Therapy
30 GHD Situps 
1:00m Plank 
Foam Roll

Skill

20 Min EMOM
1 - 8 Burpees with DBs 50/35 (Down, Burpee, Pick Up the DBs and Press Overhead)

2 - Down and Back x 3

3 - 40 Air Squats

4 - 50 Double Unders
5 - 30 Walking Lunges 

WOD
For time 7 Round...

June 15, 2018

Warmup
500m Row
Squat Therapy
4 Dive Bombers
Skin the Cat


Skill

"1 Mile Run" - NOT FOR TIME

WOD
50 Deadlifts 225/155

40 Single Arm DP Push Press 50/40

30 Pistols

20 HSPU

10 Clean and Jerks 225/155

20 HSPU

30 Pistols

40 Single Arm DP Push Press 50/40

50 Bar Facing Burpees

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