Tuesday, 6/30/16:
skill of the day:
2x max distance farmers carry (70#/53#)
2:00 rest
WOD:
bike 60/48 calories
25 muscle-ups
June 2016
Wednesday, 6/29/16:
skill of the day:
3×10 push press
WOD:
4 rounds:
1:00 ME front squats (115#/85#)
1:00 ME sit-ups
1:00 ME burpees
1:00 rest
Tuesday, 6/28/16:
skill of the day:
5x250m row
1:00 rest
WOD:
4 rounds:
25 kettlebell swings (53#/35#)
400m run
Monday, 6/27/16:
skill of the day:
EMOM for 8 minutes:
3 bar muscle-ups
WOD:
5-10-15-20-15-10-5
overhead squats (95#/65#)
pull-ups
Friday, 6/24/16:
skill of the day:
5×3 back squats
WOD:
30 wall balls (30#/20#)
30 push-ups
20 wall balls
20 push-ups
10 wall balls
10 push-ups
30 calorie bike
Thursday, 6/23/16:
skill of the day:
4x max effort L-sit
WOD:
5 rounds:
35 calorie row
15 toes to bar
Wednesday, 6/22/16:
skill of the day:
EMOM for 10 mintes:
3 hang squat snatches
WOD:
AMRAP for 20 minutes:
24 alternating step-ups (53#/35#)
400m run
Tuesday, 6/21/16:
skill of the day:
4×15 GHD sit-ups
4×15 good mornings (45#/35#)
WOD:
9-15-21
deadlifts (225#/155#)
ring rows
Monday, 6/20/16:
skill of the day:
7×3 snatch grip push press
WOD:
bike 1500m
50 thrusters (45#/35#)
40 ring dips
Thursday, 6/16/16:
skill of the day:
tabata bike for meters
WOD:
3 rounds:
30 overhead lunges (45#/35#)
25 box jumps (24″/20″)
20 handstand push-ups