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
Tuesday, 5/31/16:
skill of the day:
5x :20 second handstand hold OR 150′ handstand walk
4 rounds:
AMRAP for 1 minute: sit-ups
AMRAP for 1 minute: clean and jerks (95#/65#)
AMRAP for 1 minute: bike for calories
rest 1 minute
Friday, 5/27/16:
skill of the day:
5×12 GHD sit-ups
WOD:
30-20-10
front squats (115#/85#)
push press (115#/85#)
Thursday, 5/26/16:
skill of the day:
4x200m farmers carry
WOD:
10 rounds:
:30 ME muscle-ups
:10 rest
:30 ME row for calories
:10 rest
Wednesday, 5/25/16:
skill of the day:
5×3 snatch balance
WOD:
AMRAP for 8 minutes:
5 squat snatches (75#/55#)
5 burpees over the bar