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
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