Wednesday, 6/15/16:

skill of the day:

3-2-1-2-3

8′ seated legless rope climb

:30 seconds rest

WOD:

42-30-18

double unders (x2)
calorie row
abmat sit-ups

Tuesday, 6/14/16:

skill of the day:
10×1 squat clean

WOD:
AMRAP for 12 minutes:
10 clusters (135#/95#)
20 push-ups

Monday, 6/13/16:

skill of the day:

6 rounds:

:30 ME “tunnel chase”
:10 rest

WOD:

“Helen”

3 rounds:

400m run
21 kettle bell swings (53#/35#)
12 pull-ups

Thursday, 6/9/16:

skill of the day:

tabata handstand push-ups

WOD:

6 rounds:

200m run
15 toes to bar
30 air squats
rest 1 minute

Wednesday, 6/8/16:

skill of the day:

8×3 overhead squats

WOD:

5 rounds:

power cleans (135#/95#)
burpees

Tuesday, 6/7/16:

skill of the day:

3x:30 ME GHD sit-ups (:30 rest)

WOD:

3 rounds:
21 calorie bike
21 kettle bell swings (53#/35#)
21 calorie row

Friday, 6/3/16:

skill of the day:

8×2 hang muscle snatch

WOD:

21-15-9

hang power clean (155#/105#)
ring dips

rest 3 minutes

30 calorie bike sprint

 

Monday, 6/6/16:

skill of the day:
8 sets of: 1 strict press + 1 push-press + 1 split jerk

WOD:
AMRAP for 8 minutes:
3 chest to bar pull-ups
3 front squats (115#/85#)
*add two reps per movement, per round

Thursday, 6/2/16:

skill of the day:

12×1 pull-up negatives

WOD:

3 rounds:

40 wall balls (20#/14#)
40 calorie row

Wednesday, 6/1/16:

skill of the day:

3×3 back squat w/5 second pause

WOD:

50 burpee box jump overs (24″/20″)
40 toes to bar
25 burpee box jump overs
20 toes to bar