Friday, 6/30/17
Gymnastics Skill
Tabata Muscle Ups
If you can do 10 or more unbroken do 3 every 20 seconds
If you can do 5-10 unbroken do 2 every 20 seconds
If you can do less than 5 unbroken do 1 every 20 seconds
WOD
For Time:
150 Wall Balls (20#/14#)
*Everytime you break perform 15 kb swings (53#/35#)
*15 Minute Time Cap
Wednesday, 6/28/17
Strength
10 minutes to find a 3 rep max back squat
WOD
2 Rounds:
600m Run
30 Toes 2 Bar
20 Box Jump Overs (24″/20″)
Tuesday, 6/27/17
WOD
4 Minute AMRAP:
27 Calorie Row
21Hang Power Snatch (115#/85#)
15 Bar Facing Burpees
4 Minute Rest
4 Minute AMRAP:
27 Calorie Row
21 Hang Power Snatch (95#/65#)
15 Bar Facing Burpees
4 Minute Rest
4 Minute AMRAP:
27 Calorie Row
21 Hang Power Snatch (75#/55#)
15 Bar Facing Burpees
Monday, 6/26/17
WOD
25 Front Squats (155#/105#)
50 C2B Pull Ups
25 Front Squats (155#/105#)
*12 Minute Time Cap
Core Strength
3×20 Weighted Hip Extensions
Friday, 6/23/17
Core Stability
5 Max Effort L Sit Holds
*Rest 1 minute between sets
WOD
10 Minute AMRAP:
10 Handstand Push Ups
2 Rope Climbs
Thursday, 6/22/17
“Pick a Skill”
WOD
1-10 Deadlifts (205#/145#)
*200m run after each round
Wednesday, 6/21/17
Strength
Every 2 Minutes for 6 Minutes (3 Sets)
10 Back Squats
*Build in weight each set
WOD
Alternating Tabata:
Ring Rows
Med Ball Alternating Lunges (30#/20#)
Hand Release Push Ups
Tuesday, 6/20/17
WOD
30 Minute Clock…
0-20 Minutes
For Time:
5k Assault Bike
Rest til the 20 Minute Mark
20-30 Minutes
For Time:
“Isabel”
30 Power Snatch (135#/95#)
Monday, 6/19/17
Skill
2 Minutes Max Effort Double Unders
2 Minutes Rest
2 Minutes Max Effort Double Unders
WOD
30-20-10
Toes 2 Bar
Thrusters (95#/65#)