WOD: Tabata: ball slams, kb swings 24/16 kg, sit-ups and jumping lunges
6/24/16
WOD 1: 5 RFT: 10 thrusters 135/95 and 40 double unders (20 minute cap)
WOD 2: Tabata: hand stand hold. free standing, banded or wall
6/23/16
WOD: For time: 104 wallball shots 20/14, 52 pull-ups. Then 3 Rounds of 20 pistols and 15 cleans 115/75
*score is total time
*35 minute time cap
6/22/16
WOD 1: Complex: 15 minutes to build: Shoulder press, jerk (any style) and front squat.
WOD 2: 10 minute AMRAP. Buy-in 1000m row, then complete as many reps as possible in the remaining time. Reps can be completed using box jumps 24/20 and or TTB.
*score = reps
6/21/16
WOD 1: 30 minutes to establish a 1 rep max back squat
WOD 2: 10 minute AMRAP of: max effort hang snatch and 100m run, you choose the weight.
*score is reps x weight
6/20/16
WOD 1: 1 RM behind the neck jerk (15 minutes)
WOD 2:
0:00 Tabata: push-up
Rest 1 minute
1 max effort set of pull-ups
8:00 Tabata: double unders
Rest 1 minute
1 max effort set of pull-ups
16:00 Tabata: burpees
Rest 1 minute
1 max effort set of pull-ups
Score = all tabatas and all pull-ups.
6/17/16
WOD 1: Deadlift (20 minutes to work to a heavy set of 3)
WOD 2: EMOM for 20 minutes 10-9-8-7-6-5-4-3-2-1. Burpees on even and TTB on odd
6/16/16
WOD 1: 20 rep max back squat (this is the last day of 20 RM)
WOD 2: “Isabel” For time: 30 snatch 135/95
6/15/16
For time:
100 calorie row
80 sit-ups
60 double unders
40 overhead stationary lunges 95/65
20 plyo-push-ups
Bonus: 20 TGU L / 20 TGU R
*choose KB weight
6/14/16
-Bar muscle-up skill work
-Pull-up skill work for athletes needing pull-up work
WOD: 20 minute AMRAP of:
3 bar muscle-ups
9 box jumps 30/24
27 wallball shots
*scale for bar MU = 9 Jumping C2B pull-ups
*move to scale after 2 minutes of failed attempts at Bar MU