June 25, 2019

Strength:

SPLIT JERK 3 X 3 @ 70%

WOD:

EVERY 2 MINS FOR 18 MINS
200M ROW OR 18/15 CAL AB
REMAINING TIME SQUAT CLEANS (RX 95/65, RX+ 135/95)
*Must complete 75 squat cleans

June 24, 2019

Strength:

3 POSITION CLEAN: GROUND, BELOW THE KNEE, ABOVE THE KNEE @ 60%, 65%, 70% X 2

WOD:

3 ROUNDS
1 MINUTE STATIONS FOR TOTAL REPS
BOX JUMP OVERS (24/20)
BODY SAW
S2OH (75/55)
WB (20/14)
KNEE TUCK TO PIKE WITH SLIDERS
SDHP (75/55)
CAL AB

June 21, 2019

Strength:

OHS 4 X 3 AHAP

WOD:

BUY IN: 300M FARMERS CARRY

THEN..
3 ROUNDS
8 T2B
8 PULL UPS
8 DL ( 225/135)

June 20, 2019

Strength:

2K ROW FOR TIME

WOD:

FOR TIME:
28-21-15-12-9-6-3
HANG POWER CLEAN (RX 95/65, RX+ 135/95)
HR PUSH UPS
BOX JUMP OVERS (24/20)

June 19, 2019

Strength:

SQUAT SNATCH MAX

WOD:

10 MIN AMRAP:
8 THRUSTERS (RX 115/75, RX+ 135/95)
100M RUN

June 18, 2019

Strength:

1 MILE RUN FOR TIME

WOD:

FOR TIME:
100 WB
80 DU
60 CAL AB
40 S2OH (RX 115/75, RX+ 135/95)
20 HSPU

June 17, 2019

Strength:

CLEAN & JERK MAX

WOD:

EVERY 2 MINS FOR 12 MINS:
10 KBS (1.5/1)
10 GOBLET SQUATS (1.5/1)
10 BURPEES
10 DOUBLE LEG V UP SIT UPS (25)

June 14, 2019

Strength:

1 MILE RUN FOR TIME

WOD:

5 ROUNDS FOR TIME:
15/10 CAL AB
15 BURPEES

June 13, 2019

Strength:

NO STRENGTH

WOD:

6 ROUNDS
200M SPRINT
8 THRUSTERS (115/75)
1 LAP PLATE PUSH (45)
8 SHOOT THROUGHS
10/8 CAL AB
*Rest 5 mins between rounds

June 12, 2019

Strength:

4 X 3 HANG POWER SNATCH BUILDING IN WEIGHT 

WOD:

50 DL FOR TIME (RX 135/95, RX+ 255/ 185)
EVERY MIN 7 BURPEES
*Rest 3 mins..

1 MILE RUN FOR TIME