Thursday, 6/15/17
“Pick a Skill”
WOD
21-15-9
Deadlifts (275#/185#)
Box Jumps (30″/24″)
Wednesday, 6/14/17
Strength
2×15 Overhead Squats
*4 minutes rest between sets
WOD
9 Minute AMRAP:
12 Push Press (95#/65#)
18 Back Rack Lunges (95#/65#)
24 Ab MAt Sit Ups
Tuesday, 6/13/17
WOD
0-15 Minutes:
1 Mile Run Time Trial
15-30 Minutes:
30 Ring Muscle Ups For Time
Monday, 6/12/17
Core/Shoulder Stability
30 Alternating Turkish Get Ups
WOD
3 Rounds For Time:
25/20 Calorie Row
15 Bar Facing Burpees
10 Front Squats (165#/115#)
*15 Minute Time Cap
Friday, 6/9/17
WOD
12 Minute AMRAP:
30 Burpee Box Jump Overs (24″/20″)
40 Kb Single Arm Overhead Lunge (53#/35#)(20 Right/20 Left)
50 Handstand Push Ups
Core Stability
Alternating Tabata (:20 on/:10 off)
Odd: GHD Hold
Even: Hip Extension Hold
Wednesday, 6/7/17
Overhead Stability
5×5 Overhead Squats w/ a 3 second pause in the bottom
WOD
8 Rounds For Time:
8 Kb Swings (70#/53#)
8 Wall Balls (30#/20#)
Tuesday, 6/6/17
Gymnastics Strength
3×10 Strict Pull Ups
WOD
3 Minute AMRAP:
15/12 Calorie Bike Cash In
10 Sumo Deadlift High Pull (75#/55#)
20 Double Unders
Rest 90 Seconds
3 Minute AMRAP:
15/12 Calorie Bike Cash In
15 Sumo Deadlift High Pull (75#/55#)
30 Double Unders
Rest 90 Seconds
3 Minute AMRAP:
15/12 Calorie Bike Cash In
20 Sumo Deadlift High Pull (75#/55#)
40 Double Unders
Monday, 6/5/17
Barbell Strength
8 Minute EMOM:
3 Power Cleans
*Build in weight
WOD
3 Rounds:
400m Run
18 Toes 2 Bar
15 Thrusters (95#/65#)
Saturday, 6/3/17
Community WOD
20 Minute AMRAP:
10/8 Calorie Bike
8 Alternating Front Rack Lunges (95#/65#)
6 Bar Facing Burpees
*Alternate rounds with a partner