June 9, 2017

Warm up:
8 OHS PVC – Bar
8 Pwr Snatch PVC-Bar
8 Snatch Balance PVC-Bar
x2

Find 1 RM Hng snatch

WOD:
3 Rope Climbs
5 Curtis Ps
100m Farmers Carry 70/53
Rest 2min
x4

June 8, 2017

Warm up:
400m run
:20 sec Push up plank
8 Dips
8 GHD sit ups
x2

Find 1RM Close Grip Bench (grip 16” apart)
Rest 10min
1 attempt AMRAP Close Grip Bench @85%

Endurance:
:30sec Assault bike 90%
REST 3min
X6

Cool Down:
3sets, 7/7reps, Alt Hammer curl @3010

June 7, 2017

Warm up:
2min row
8 Goodmornings bar
8 Hip ext on GHD
8 ring rows
x2

Find 1RM Deadlift

5min AMRAP
2 Ring MUs
6 Power clean @65%
12 OH Walking lunges 45/35
REST 4min
X3

June 6, 2017

Warm up:
400m run
8 Db press light weight
8 Dips
8 Box jumps
x2

Find 1RM Press

Rest 10min

1 attempt AMRAP Press @85%

WOD:
800m run
60 Wall balls
30 Burpees to target around 6”
800m run

June 5, 2017

Warm up:
2 min row
7/7 band steps
8 Goblet squats
8 Russian KB swings
:30sec plank hold
x2

Find 1RM Back Sqt

Rest 10 min

1 attempt AMRAP Back Sqts @85%

WOD:
15 Pull ups
15 DUs
12 Pull ups
30 DUs
9 Pull ups
45 DUs
6 Pull ups
60 DUs
3 Pull ups
75 DUs

May 26, 2017

Warm up:
3 min row
5 Ball over shoulder
20 walking lunges
8 GHD sit ups
x2

Strength:
5 Close Grip Bench @4011
Rest 1 min
8/8 Hamer Curls @3110
Rest 1 min

2 Rope Climbs
4 Power Cleans @70%
10 Cal Row
Rest 3min
X4

May 25, 2017

Warm up:
2 min Jump Rope
8 KB swings
8 Ring Rows
8 Push ups
x2

Strength:
1 Power Clean + 1 Hang Squat Clean
8 sets rest 2min betw, start @ 65% of Squat Clean

WOD:
5 MU’s
40 Wall Balls
4 MU’s
30 Wall Balls
3 MU’s
20 Wall Balls
2 MU’s
10 Wall Balls

May 24, 2017

Warm up:
3 min row
7/7 band steps
:15 sec HS hold
7 Roll outs
x2

Strength:
7 Goodmornings light-medium weight
Rest 1 min
5 Weighted Dips @3012
Rest 1 min

WOD:
4 HSPU
6 Deadlifts @225/ 135
30 DU’s
x5

May 23, 2017

Warm up:
400m
8 Press Dbs light
8 Hip ext on GHD
2 Wall Walks
x2

Strength:
5 Push Press
rest 1 min
7 GHD sit ups
rest 1 min
x4

WOD:
10 Thruster 95/65
5 T2B
Sled Push Down back M:45&10 ea side /W:35 ea side
rest 2 min
x4

May 22, 2017

Warm up:
400m
8 Goblet Sqt
8 Chin ups
8 Dips
x2

Strength:
2 Back Squats at 80%
rest 90 sec
2 Weighted Pull ups @2010
rest 90 sec
x5

WOD:
4 min clock
400m
remaining time
Clean & Jerk @70%
Rest 4min
4 min clock
400m
remaining time
Clean & Jerk @70%

Cool Down:
Accumulate 1min L-sit hold