6.23.16

June 22, 2016

Warm Up:

WOD:
Sparkes Post Bday Bash
AMRAP - 36
Run x 360m (all 4 corners)
1- Arm OH Walking Lunge x 36 Steps (1 DB @ 35/25 - 13R/13L)
Russian Twists x 36 Total (35/25)
Uneven DB Pushups x 36 (13 on DB in R/ 13 w/ DB in left)
DB Snatch x 36

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6.22.16

June 21, 2016

Warm Up

Strength: BoR, L-Hang, Wt PLU,

WOD:
For time
Dubs x 50
L-Pullups x 15
Dubs x 50
T2b x 30
Dubs x 50
L-Pullups x 15
Dubs x 50

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6.21.16

June 20, 2016

Warm Up:

Strength: FLR Press, GHR, SP, Core

WOD:
15 min Cap
Row x 1600m
then:
2-4-6-8-10-8-6-4-2
Hang Power Clean (165/115)
Deficit HSPU
*M: 45's, W: 10's - No abmats

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6.20.16

June 19, 2016

Warm Up:

Strength: BS, T2B, BBL, PLU

WOD:
(3) 4 min Rounds, 1 min rest b/w
Run x 400m
Thruster x 21 (95/65)
Pull-Up x 21
Plate Burpee x ME
rd 2:
Run x 400m
21 x Thruster, Burpee, ME x Pull-Up
rd 3:
Run x 400m
21 x Burp

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6.16.16

June 15, 2016

Warm Up:
Dynamic/Coaches Choice

WOD:
AMRAP - 30
Muscle Up x 1
Clean (Full) x 2 (155/105)
HSPU x 3
Box Jump x 4 (30/24)
T2B x 5
*every 6 mins, starting @ zero, run 300m

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6.15.16

June 14, 2016

Warm Up

Strength: BOR, Wt PLU,

WOD:
AMRAP - 10
Dubs x 10-20-30-40...
Dino's (plate) x 1-2-3-4... (25/15)

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6.14.16

June 13, 2016

Warm Up

Strength: FP, PP, Core, Hams

WOD:
Run x 400m
Power Snatch x 15 (95/65)
Run x 300m
PS x 10 (115/75)
Run x 200m
PS x 5 (135/95)

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6.13.16

June 13, 2016

WU

Strength: BS, BBL, MU

WOD:
5 rds for reps
1 min ME Burpees
:45 rest
Total # of Burpees

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6.9.16

June 8, 2016

Warm Up:
Coaches Choice

WOD:
30 min Cap
Run x 400m
Thruster x 21 (115/75)
Push Up x 21
Situp x 21
Run x 400m
Front Squat x 15 (135/95)
HSPU x 15
Run x 400m
Clean (full) & Jerk x 9 (165/105)
Run x 400m
AMRAP Turkish Get Up (55/35)

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6.8.16

June 7, 2016

Warm Up:

Strength: BoR, Wt. PLU, L-Hang, Lat Raise

WOD:
5 Rounds
Run x 200m
Hang Power Clean x 10 (95/65)
Pull Up + T2B x 6 (1+1)
*1 Pull Up + 1 T2b = 1 rep. Perform 6 combos each round

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