WOD 1: Shoulder Press 3-3-3-3-3
*Build to a heavy set of 3 over the course of 5 sets.
*20 minutes
WOD 2: 15 minute AMRAP of: max effort shoulder to overhead and 200m run.
*You choose the weight.
*Score is total reps x weight.
6/11/16
1 minute of wall ball shots
1 minute of box jumps 24/20
1 minute of SDHP
1 minute of burpees
1 minute of kb swings 24/16 kg
*rest 1 minute
*repeat 3 times
6/10/16
WOD 1: 20 rep max back squat (20 minutes. 1 more week of 20 rep max)
WOD 2: 21-15 9 reps of hang snatch 115/75 and K2E (15 minute time cap)
6/9/16
WOD: 8 minute AMRAP of: deadlifts 225/155 and pull-ups. 2, 4, 6, 8, 10. Ascending by 2’s.
Bonus Skill/strength:
-Skill-HSPU progressions
-Strength-5 max effort sets of HSPU. strict + kipping
6/8/16
WOD 1: 25 minutes to 1 rep max hang clean
WOD 2: M.E. 500m row
6/7/16
Nancy
5 RFT:
400m run
15 OHS 95/65
6/6/16
Grace 1.5
For time:
45 clean and jerks 135/95
6/4/16
27-21-15 reps of:
Thrusters 95/65
and
Pull-ups
6/3/16
WOD 1: 1 RM OHS
WOD 2: 5 RFT: 15 lateral burpees and 15 OHS 95/65
6/2/16
WOD 1: 20 RM back squat (20 minutes)
WOD 2: 5 minute AMRAP of: single arm hang KB snatch 24/16 kg (switch arms as needed)