6.26.17

June 25, 2017

Warm Up:

Strength: Sn, BS, Flr Prs

WOD:
5 Rounds for time!
Dubs x 25
Snatch x 5 (115/75)

Cool Down
Clapping Push Ups 5 x 5
Chins 3 x 10
DB Curls 3 x 12

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6.22.17

June 21, 2017

Warm Up:
Coaches choice

WOD:
25 min cap!
Mountain Climbers x 100 (2ct)
Dubs x 90
Arm Haulers x 80
Dubs x 70
DB Box Step Ups x 60 (20" - 35s/20s)
Dubs x 50
Agility Burpees x 40
Dubs x 30
Wall walks x 20
Dubs x 10

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6.21.17

June 20, 2017

Warm Up:

Strength: Cln, FS, Wt. Plu

WOD:
AMRAP - 4
Row x 500
Power Snatch x 21 (95/65)
T2B x 21
Rest x 1
AMRAP - 4
Row x 500
PS x 15 (115/75)
T2B x 15
Rest x 1
AMRAP - 4
PS x 9 (135/95)
T2B x 9
*Score = # of reps, not incl row


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6.20.17

June 20, 2017

Warm Up

Strength: PC, CP, SP/J

WOD:
Muscle Up x 10
then:
10-8-6-4-2
KBS (70/55)
HSPU
then:
Muscle Up x 10

Cool Down
Delt Raises 5 x 5F + 5L
Rear Delt 5 x 10
300 FLR

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6.19.17

June 18, 2017

Warm Up:

Strength: BS, Snatch, Flr Press

WOD:
Run x 400m
Hang Squat Clean x 30 (115/75)
Run x 400m

Cool Down:
Switch Grip Chins 3 x 10
DB Curls 3 x 12
1-arm KB Situps x 100

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6.15.17

June 14, 2017

Warm Up:
Coaches Choice

WOD:
AMRAP - 30
DB Curtis P x 5 (35s/25s)
DB Burpee x 5
Run x 100
DB Curtis P x 10
DB Burpee x 10
Run x 200m
DB Curtis P x 15
DB Burpee x 15
Run x 300m
*Start back over at 5's
**Curtis P = Pwr Cln + Front sqt + Lung

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6.14.17

June 13, 2017

Warm Up

Strength: Cleans, PLU, T2B, FS

WOD:
AMRAP - 12
Muscle Up x 15
KB Snatch x 30 (Alt as needed - 55/35)
Dubs x 60

Cool down:
1-arm rows 4 x 8 heavy
DB Kickbacks 3 x 10
skull crushers 3 x 10

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6.13.17

June 13, 2017

Warm Up:

Strength: PC, Cln Pull, Press

WOD:
5 Rounds - :30w/:15r
Row x 150m/125m
KBS x 10 (55/35)
T2B x 8
*One ex each :30. Score is # of rounds completed in the time frame. Max score of 15

Cool Down
Shoulder Raises 5 x 5F + 5L
Rear Delt

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6.12.17

June 12, 2017

Warm Up:

Strength: BS, Sn, Flr Press

WOD:
30-20-10
Overhead Squat (75/55)
Ring Dip

Cool Down
Chins 3 x 12
DB Curls 3 x 12/arm
MB Situps x 100

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6.8.17

June 7, 2017

Warm Up:
Coaches Choice

WOD:
5 - 5 min rounds, 1 min rest b/w
Run x 600m
then,
AMRAP:
Hang Power Snatch x 10 (75/55)
HSPU x 5

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