June 2017

June 2017

Yup Friday!

WARM UP: 2 rounds: 150 m row 10 BB GM 10 BB BSQ 10 BB Hang Power cleans 10 BB push press 10 BB OHSQ SKILL: Every :90 for 9min: Power Clean + Hang PC + Push Jerk WOD: For Time: 500 M Row 20 OHSQ (95/65) 20 Pull Ups 500 M Row 20 Thrusters

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1RM Clean and Jerk

WARM UP: Plyos SKILL: Into WOD WOD: 20 MIN: Min 1-14: 800 M Run Build to a max Squat Clean + Split Jerk Min 14-18: 400 M Run ME Deadlift @ final C&J Weight Min 18-21: 200 M Run ME Burpees over bar    

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Summer Bod

WARM UP: Curb to curb run 1:00 Jump Rope C2c 20 lunges C2c 20 straight legged sit ups C2c 10 lunge to instep C2c 1:00 double under practice SKILL: 2 RFT: 500 M Row 100 DU 400 M Run WOD: “Butts-N-Guts Part II” 4 Rounds Not For Time 20 KB Back-load Walking Lunges (24/16) 15

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Grip Strength

WARM UP: :30 drills 2x’s Seal jumps Inch worm + 2 push up Reach throughs KBS Bar hang Ring Rows SKILL: 10-8-6-4-2 Bench Press WOD: 10 Min AFAP: 2-4-6-8-10….. Pull Ups KBS (32/24)  

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Unbroken Wallballs

WARM UP: 200 m run 1 set fence drills PVC: Pass thru Figure 8 Good morning OHSQ SKILL: Every 2 min for 10:00: 3 Push Press + 8 BSQ + 10 V-Ups WOD: 12 Min AMRAP: 200 M Run 21 Wall Balls (20/14) 12 TTB  

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Max effort!

WARM UP: 12:00 EMOM M1: rowing M2: Walking lunge to instep M3: PVC shoulder work M4: 10-15 Knee to Elbows SKILL: Setup and into WOD WOD: 2:00 Max Effort Double Unders Rope Climbs Muscle ups Slam Ball Hold Zyrcher Squat Burpees Row (meters) (2:00 rest between)    

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Weekend is here!!

WARM UP: Shuttle Run 10 Burpees 10 Lunge to instep 5 Inchworms 10 Push ups 10 SLSU :30 Downward dog hold SKILL: HS/HS Walk practice WOD: For time: 100 foot HS walk/60 Shoulder taps 75 Air Squats 50 Push ups 75 Sit ups 100 HS Walk/60 shoulder taps  

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Wait how many reps?

WARM UP: 20 Jumping Jacks 20 Seal Jumps 20 Lunge Jumps 2 Rounds: 10 Wall squats 15 Light KBS 10 BB thrusters 10 Ring Rows SKILL: 10 Min EMOM Hip Snatch + Hang Snatch WOD: 21-18-15-12-9-6-3 KBS (53/35) Thrusters (65/45) Pull ups

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Hammies

WARM UP: 300m Row 2 Rounds: 5 Burpees 10 OH PVC Lunges 15 Banded GM 3 Wall Walks + 10 Shoulder Taps SKILL: 5×5 Split Jerk WOD: 10 Min AMRAP 1K Row 20 Burpees over bar ME DL (225/155)

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