WARM-UP: 20 Jumping Jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 pu Burgener PVC Burgener Barbell SKILL: Every :90 For 15:00 Hang Snatch + Full Snatch WOD: AMRAP 6:00 12 Alternating Pistols 8 Power Cleans (135/95) (2:00 Rest) AMRAP 4:00 8 Alternating Pistols 4 Power Cleans (135/95)
WARM-UP: 200 M Run 2x’s 8 Lunges 8 Air Squats holding #15/10 out in front 8 Ring Rows SKILL: 10 Min EMOM Odd: 2 Thrusters from ground Even: Curb to Curb run WOD: 12 min AMRAP 10 V-ups 15 Plate GTO ( 45/ 25 ) 20 OH plate lunges ( total )
WARM-UP: 200m Run 30 Sec Drills X2 Squat hold Squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: Banded Monster walks Forward + backwards 2 x 20 Side to side 2 x 20 WOD: Partner Deck of Death (25 min) Hearts: KB swings (24/16) Diamonds: Push ups Spades: K2E Clubs: Goblet Squats (
WARM-UP: 3:00 Jump Rope 2x: 200m Run 10 Squats 15 GM :30 Bar hang 10 Arch/hollow SKILL: 3 x ME set of each: TTB Double Unders WOD: 20 Min EMOM Min 1: 12-15 Wallballs ( 20/14) Min 2: 15-20 AB mat sit ups Min 3: 15 KB swings ( 24/ 16 ) Min 4: 2
WARM-UP: Warm Up EMOM 3rds: M1: 10 Cal row M2: 15 Light KBS M3: 10 Empty BB thrusters M4: 10 SLSU WOD: Waterfall Style: Teams of 4 4 Rounds: 500 M Row 30 KBS (24/16) 25 Russ Twists w/plate (each side)(25/15) 20 OHSQ (75/55)
WARM-UP: 200 M run 1 Set fence drills w/empty bar 10 GM 10 RD 10 BSQ SKILL: BSQ EMOM w/ partner 4 Rds: (12min) 1 Min ME BSQ @50% 1rm Rest 2min WOD: 16 Min Amrap 50 Double Unders 12 Burpees 16 Toe to Bar 20 WBS (20/14)
Congratulations to Lawrence Tsang for being selected as June’s Athlete of the Month! Lawrence joined Mission in 2014 and has been frequent attendee of almost every class on our schedule. For those reasons and many more, he is certainly deserving of the title “Athlete of the Month.” Name: Lawrence Tsang Started CrossFit: 2012? Maybe 2011? You guys have my record…
WARM-UP: C2C Run 20 Kicks C2C Run 20 Pelvic raises C2C Run 20 Scorpions C2C Run 20 Air squats C2C Run 10 Inch worm to pu SKILL: Weighted Pull Ups 6×3 WOD: 4 Rounds: (23:00) 5 Min to complete: 70 DUs AMRAP: 8 LHPU 8 V-ups 8 Alt DB snatch(55/35)
8842 Broadway St.
San Antonio, Texas 78217
