WARM UP

3x

10m Duck Walk

20m Double KB overhead carry

5 EB OHS

 

STRENGTH & SKILLS

15 Minutes

5 RM

OHS (Racks)

 

WOD

@ 20 Minutes

For time

15 OHS @ 90% (Floor)

Then

3x

10 Double KB Power cleans RX-2x 20/12kg   ADV-2x 24/16kg

75 Double unders

Then

15 OHS

20 Minute cap.

Wednesday, June 7, 2017

WARM UP

3x

Runway lunges

10 Banded good mornings

10 Single arm KB strict press

 

WOD

For time

800m Run

Then

3x

15 Dead ball over the shoulder (mod -heavy)

15 Push Press RX-95/65lb (43/29kg) ADV-115/75lb (52/34kg)

Then

800m Run

Then

3x

15 Dead ball over the shoulder

15 Push press

Then

800m Run

30 Minute cap.

Note: When deciding if you should RX or ADV be reasonably confident that you would get the first 3 rounds unbroken or close to it.

WARM UP

3x

100m Run

8 Kip swings

30 Second Front rack squats hold (holding hook grip)

 

WOD

8 Minute AMRAP

12 KBS RX- 24/16kg

8 Pullups

 

Rest 7 Minutes

 

8 Minute AMRAP

10 Thrusters RX 75/55lb (34/25kg)

6 TTB

 

STRENGTH & SKILLS

@ 28 Minutes

Odd/Even x 10

– 40 Second wall walk + hold

– 30 Second dead ball squat hold (heavy)

 

WARM UP

3x

10m Crab walk

5 EB Stiff leg dead lifts

5 EB Hi hang power cleans

5 EB Jumping back squats

 

STRENGTH & SKILLS

15 Minutes

10RM

Front squat

 

WOD

15 Minute ladder

1 Power clean RX-135/95lb (61/43kg)   ADV-155/115lb (70/52kg)

5 Plate burpees

5 Box jump overs 24/20″

2 Power cleans

5 Plate burpees

5 Box jump overs

3 Power cleans

5

5

4 Power cleans

And so on….

 

 

WARM UP

3x

Runway tiger crawls

5 Double KB Power cleans (Start with KB’s between legs)

5 Double KB Front squats

 

WOD

Partner wod

10x

30 Wall balls 20/14lb

30 Ball slams

@ The beginning and at every 6 minutes both partners will share a 200m Double KB front rack carry. You may change over where ever you like and as many times as you like. 2x 24/16kg or 2x 20/12kg

36 Minute cap.

Friday, June 2, 2017

WARM UP

3x

Runway inchworms

3 EB Power cleans

3 EB Push press

2 EB Push jerks

1 EB Split jerk

 

WOD

5×3 Minute rounds

20/15 Cals or 200m run

In remaining time

Max rep ground to overhead

Rounds 1 and 2 RX-135/95 (61/43kg)   ADV-155/115lb (70/52kg)

Rounds 3 and 4 RX-115/75lb (52/34kg)   ADV-135/95lb (61/43kg)

Round 5 RX-95/65lb (43/29kg)   ADV-115/75lb (52/34kg)

Rest 2 minutes between rounds

 

STRENGTH & SKILLS

10×2

Front Squats (Climbing)

Record heaviest

WARM UP

3x

100m Run

10m Broad jumps (landing softly in bottom of squat)

8 Kip swings

 

STRENGTH & SKILLS

20 Minutes

2RM

Squat clean (must be touch and go)

 

WOD

@ 25 minutes

17 Minute AMRAP

20 DU’S

8 TTB

1 Squat clean @ 100% of 2RM