June 2017
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June 2017
Home » Archives for June 2017 » Page 3
Oh yeah Friday!
WARM UP: 200m run 20 Jumping Jacks 20 Seal Jumps :30 Bar Hang 15 Knee above hips 15 PVC Pass Throughs 15 Ring Rows 5 Burpees 3 Wall Walks SKILL: Pull-up Complex Pick one of the two and complete 3 sets: A. 3-5-7 of Strict Pull-up + CTB + Pull-up B. 3-4-5 of Chest to
Just a couple of wall balls
WARM UP: 2 Rounds: 10 Pass thru 10 Good Morning 10 Lunge with PVC OH 10 Straight Legged Sit up SKILL: 6:00 EMOM 3 TnG Deadlifts 20 Double Unders WOD: For Time: 3 Rounds of: 20 WBS 200m Run 2 Rounds of: 20 WBS 400m Run 1 Round of: 20 WBS 1000m Run
Throw that ball!
WARM UP: 400m run 6 Inch Worm + 2 Push Ups 15 Pelvic Raises 10 Single Leg Pelvic Raises 10 Cross Body Taps 10 Lunge + Twist 10 Reach Throughs SKILL: 8:00 EMOM of: (3+1) Push Jerk + Split Jerk WOD: 12:00 Ladder 2-4-6-8…. CTB Pull-ups Slam Ball Over the Shoulder Box Jumps
What a Monday
WARM UP: 200m Run 12 Lunge with twist 12 SLSU 12 PVC Pass through :30 Bar Hang SKILL: 8:00 EMOM M1: Shuttle Run M2: 2 Wall Walks + 4 shoulder taps M3: 10 Thrusters with Barbell M4: 15 Russian KBS WOD: 3 Rounds: 12 HSPU 12 Thrusters 12 Pull-ups 12 Deadlifts 12 KBS 12 V-ups
Today class is at 1pm!!
WARM UP: Plyos SKILL: Into WOD WOD: Team Of 4 For Time 4K Row 100 Russian Twists 100 Cal AD 200 Air Squats 300 V-ups
Tomorrow is class is at 1pm ! Don’t forget!!
WARM UP: 10 Lunge to Instep total 5 Inch Worm + 2 Push up 10 Side Lunges total 5 Baby Squats 10 PVC Pass Throughs 10 PVC Good Mornings SKILL: For Time: 150 Double Unders 100 Ab Mat Sit-ups 50 Burpees WOD: 10:00 AMRAP 7 Deadlifts 14/10 Cal Row 21 WBS
Its Friday!
WARM UP: :30 drills X 2 Jumping jacks Downward dog Lunge to instep right Lunge to instep left Squat hold Zercher Squats PVC Pass Throughs SKILL: Into WOD WOD: For Time: (25:00) 200m Slam Ball Carry 15 OHSQ 200m SB Carry 30 BSQ 200m SB Carry 45 Push-ups 200m SB Carry 60 KBS
June 2017 Athlete of the Month
Congratulations to Kiera Roberto for being selected as the June 2017 Athlete of the Month! Kiera’s dedication to fitness was apparent during tax season. While working extra long hours, being a new wife and a mom, she continued to put in the work. Almost without interruption she showed up for morning and weekend classes. She