Monday 6/22/15
Strength Strict Pull-ups 5 sets of ME WOD For time: Run 400 m 50 Wall Balls 20/14 10 Hang Cleans 155/105 50 Wall Balls 20/14 Run 400 m
Friday 6/19/15
WOD 5 Rounds 6 Deadlifts, 315/225 9 Box Jumps, 30/24 12 T2B
Thursday 6/18/15
Strength Find 1 Rep Max Jerk WOD For time: 15 Clean & Jerks 135/95 100 Double-unders 15 Clean & Jerks 135/95 100 Double-Unders 15 Clean & Jerks 135/95
Wednesday 6/17/15
Strength 5 sets of 3 Push Jerk + 2 Jerk Grip OHS WOD 5 Rounds 10 Atomic sit-ups 15/10 10 Front Rack Lunge Steps 95/65 10 Burpees
Tuesday 6/16/15
Strength Find 1 Rep Max Back Squat WOD 21-15-9 Power Snatches 135/95 HSPUs
Monday 6/15/15
Strength Muscle Up progressions/strength building WOD 3 Rounds 7 Power Cleans, 185/135 14 C2B cash out: 40 Box jumps 24/20
Friday 6/12/15
WOD 15 min AMRAP 3 Front Squat (1/2 bodyweight) 1 Rope Climb 10 Push-ups then… 8 x 50m sprints
Thursday 6/11/15
Strength Find 1 Rep Max Snatch WOD For time: 600m run 15 Bar Facing Burpees 15 Power Snatch 155/105 400m run 12 Bar Facing Burpees 12 Power Snatch 200m run 9 Bar Facing Burpees 9 Power Snatch
Wednesday 6/10/15
Strength Snatch Balance 5 sets of 5 reps WOD 12 min AMRAP 35 Double-unders 7 Box Jumps 24"/20" 5 Knees to Elbows 3 Power Cleans 135/95
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