June 22, 2018

Strength:

5 x 3 FLOOR PRESS

WOD:

ON THE 4MIN FOR 4 ROUNDS
100 FT WALKING LUNGE
200M RUN
15 DL (RX 155/105, Rx+ 185/135)

June 21, 2018

Strength:

12 MIN EMOM
2  BACK SQUAT @ 80%

WOD:

FOR TIME:
20 WB
10 T2B
18 WB
9 T2B
16 WB
8 T2B
14 WB
7 T2B
12 WB
6 T2B
10 WB
5 T2B
8 WB
4 T2B
6 WB
3 T2B
4 WB
2 T2B
2 WB
1 T2B

June 20, 2018

Strength:

1RM SQUAT SNATCH

 

WOD:

3 ROUNDS:
40 CAL AB/50 CAL ROW/40 CAL SKI
20 BAR FACING BURPEES

June 19, 2018

Strength:

12MIN EMOM
1 SHOULDER PRESS + 1 PUSH PRESS + 1 PUSH JERK @ 85% of PP MAX

WOD:

4 ROUNDS:
50 DU/25 BOX JUMPS (24/20)
400M RUN
8 MU/10 C2B
12 HSPU/15 Z PRESS

June 18, 2018

Strength:

1RM POWER CLEAN

WOD:

21-18-15-12-9-6-3
FRONT SQUAT (RX 95/65, RX+ 135/95)
CAL ROW
KBS (1.5/1)
200M RUN

June 15, 2018

Strength:

DEADLIFT
6 X 2 @ 90%

WOD:

4 ROUNDS:
10 OHS (95/65)
400M RUN
10 PUSH UPS

June 14, 2018

Strength:

FLOOR PRESS
5 X 5

WOD:

7 MIN AMRAP:
12 BURPEES
15 DU/30 SINGLES
Rest 2 mins

7 MIN AMRAP:
12 BURPEES
8 PULL UPS

June 13, 2018

Strength:

1RM PUSH PRESS

WOD:

800M RUN (Done in 100m runs)
20 HSPU
20 FRONT SQUATS (135/95)
800m Run(Done in 100m runs)
20 FRONT SQUATS
20 HSPU

June 12, 2018

Strength:

12 MIN EMOM
1 SQUAT CLEAN @ 95%

WOD:

50 BOX JUMP OVERS (24/20)
1 TRIP HAND STAND WALK (1 Min Handstand Hold)
50 HEAVY WB (30/20)
1 TRIP HANDSTAND WALK
50 KBS (1.5/1)
1 TRIP HAND STAND WALK

June 11, 2018

Strength:

BACK SQUAT
6 X 2 @ 90%

WOD:

30/20 CAL AB
6 COMPLEX OF 1 HANG POWER CLEAN + 1 SQUAT CLEAN + 1 FRONT SQUAT (RX 115/75, RX+ 155/105)
*Each complex has to be UB. If not UB then run 200m
800M RUN
10 S2OH (RX 115/75, RX+ 155/105)
30/20 CAL AB
400M RUN

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