Wednesday, 7/5/17
Gymnastics Skill
5 Sets (Every 90 Seconds)
50′ HS Walk
or
4 Wall Walks
WOD
3 Rounds:
300m Run
21 KB Swings (53#/35#)
12 Toes 2 Bar
Uncategorized
Tuesday, 7/4/17
“Independence Day WOD”
1776m Row Cash In
then…
7 Rounds:
4 Power Cleans (185#/135#)
17 Box Jumps (24″/20″)
Monday, 7/3/17
WOD
10 Minute AMRAP:
2-4-6-8-10 etc…
Overhead Squats (95#/65#)
Bar Facing Burpees
Core Conditioning
3×20 GHD Sit Ups
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