WARM UP

3x

Runway lunges

250/200m row (controlled powerful strokes)

5 Burpee pullups

 

STRENGTH & SKILLS

15 Minutes

1 RM

Front squat

 

WOD

@ 20 Minutes

10x

RX

6 Pullups

9 Box jump overs 24/20″

15 DU’S

100m Run

Rest 30 seconds after each round

25 Minute cap

 

ADV

10x

9 CTB

9 Box jump overs 24/20″

30 DU’S

100m Run

Rest 30 seconds after each round

25 Minute cap

 

Note: Every round is an all out effort, should be pushing as hard as possible to get to each rest. With the pull-ups/CTB and double unders you should be confident you can get at least 7-8 rounds unbroken, otherwise reduce the numbers.

Thursday, June 15, 2017

WARM UP

3x

Runway inchworms

10 Band pull throughs

3 Handstand kick ups + slow eccentric portion of HSPU

 

STRENGTH & SKILLS

15 Minutes

5RM Jerk (Can be push jerk, split jerk or combination of both)

 

WOD

For time

30-24-18-12-6

Dead ball over shoulder (Mod -Heavy)

15 -12-9-6-3

STO @ 100% of above

20 Minute cap.

WARM UP

3x

10m Burpee broad jumps

5 Double KB push press

3 EB Squat cleans + 3 EB Front squats

 

WOD

For time

60/50 Cals

1KM Run

30 Plate burpee ground to over heads RX-15/10kg   ADV-20/15kg

30 Squat cleans RX-135/95lb (61/43kg)   ADV-155/115lb (70/52kg)

30 Minute cap.

WARM UP

3x

Runway tiger crawls

8 Dumbbell snatch (4 each arm)

8 Strict press

 

STRENGTH & SKILLS

20 Minutes

1 RM Back squat

 

WOD

@ 25 Minutes

For time

27-21-15-9-9-15-21-27

SDHP RX-75/55b (34/25kg)

Push press

Rest exactly 1 minute after each set of push press

22 Minute cap.

Monday, June 12, 2017

WARM UP

3x

10 Cals (5 easy, 5 hard)

30 Second dead ball squat hold

30 Second Mexican handstand hold

 

STRENGTH & SKILLS

15 Minutes

5 RM

Power snatch (must be touch and go)

 

WOD

4x

400m Run

24 Wall balls 20/14lb (10/6kg)

12 Power snatch @ 80% of 5RM

20 Minute cap.

 

WARM UP

3x

10 Cals

5 Dead ball squat cleans

4 EB Push jerks + 1 Split jerk

 

WOD

Partner Wod

25 Minute clock

4x

40 Dead ball squats (Ball on shoulder) 120/80 or 100/60lb

40 STO 155/115lb (70/52kg) or 135/95lb (61/43kg)

4 Rope climbs

In remaining time if any

Max distance dead ball carry (bear hug) 50m shuttle.

Friday, June 9, 2017

WARM UP

3x

Runway inchworms

8 Jumping BWS

5 HRPU’S

 

STRENGTH & SKILLS

15 Minutes

10 RM

Back squat

 

WOD

A) 6x

20 Seconds on/40 Seconds off

Max combined cals

Rest 3 Minutes

B) 6x

20 Seconds on/40 Seconds off

Max burpees to 6″

Rest 3 Minutes

C) 6x

20 Seconds on/40 Seconds off

Max abmat situps

 

Note: These are all out efforts for each 20 seconds, you can do A,B or C in any order.