June 20, 2018

2rds
200 M Med Ball Run
5 Ring Rows
10 Push Ups
10 Abmat Sit Ups
10 Barbell only Good mornings
10 barbell only Back Squats

Then:
3rds (go up in # as we go)
10 Kip Swings
10 Goblet Squats (SLOW)
10 Lateral Box Step Ups


21-15-9
Power Clean 155/110
Burpee Pull Ups (RX is a bar 6” above your reach)

Cashout --- roll out / stretch
 

June 8, 2018

Mobility

Warm Up:
3 Inch worms to push up
Bear crawl
Crab walk
3 prizes squats

Strength:
Front Squat
5x5 (1st working set @ 50%, then 55-60-65-65)

WOD
3rds

5 Front Squats (from the ground—50% of your 1RM)
5 Tire Flips
200 M Run
25 DU’s

June 6, 2018

Mobility

4rds

5 Push Press (go up as you go)
3 prize squats
10 Swings (hollow to open—WRAP thumb around bar)
10 Hollow Rocks 

WOD 

“TEAMDAY”

20 Min AMRAP

20 Wall Balls
10 Hand Slapping Push Ups
10 Deadlifts (225/155) athletes can pick # - this is just a base guideline
210’ Sled Push or pull or drag (load all sleds with different # and use all sleds)
 

June 5, 2018

Mobility and Warm Up


WOD (keep a running clock, athlete calls out “time” at the end of the 3rd round and writes time on board. Rest 5 minutes and then start next 3rds)

3rds
Row 250
10 KB Swings (2/1.5)
10 Burpees

Rest 5 minutes

3rds
Row 250
10 KB Swings (2/1.5)
10 Burpees

June 4, 2018

WOD
10 rounds:
1 Power Snatch (185/125)
3 OVHS

L3 170/115
L2 145/100
L1 120/80

Some days may be REAL heavy --- that is ok --- scale --- you should be able to do these 4 reps unbroken, that doesn't mean you won't have a miss, just don't have 4 misses. Challenge yourself.