Month: June 2017

170630 – “Ups”

Warm up: Lateral Drills 3x 100’ Sprints @50-70% Skill/Strength: EMOMx10 100’ Sprints WOD: 6 Min AMRAP Rx: 9 Power Snatch (115/75) 9 Box Jump Overs (24”/20”) Scaled: 9 Power Snatch (60% of 1RM Snatch) 9 Box Jump Overs (18”/12”) Mobility: Forearm Stretches Ham Band

170629 – “Tarzan”

Warm up: Cindy Relay Skill/Stength: 3 Rounds: 200M Easy Run Max Strict Pull-ups WOD: 16 Min AMRAP Rx: 2 Rope Climbs 25’ Single FR KB Lunges 5 Wall Climb 25’ Single FR KB Lunges Scaled: 2 Rope Lay to Stand 25’ Walking Lunge 5 Inchworms 25’ Walking Lunge Mobility: Lat Pole Glute LAX

170628 – “Shot Dead”

Warm up: 4 minutes of: Down ups>Lunges Shoulder Taps> Broad Jumps Deadlift Breakdown Skill/Stength: 5×5 Deadlift WOD: 5 Rounds Rx: 15 Wallball Shots (20/14) 15 Deadlifts (135/95) Scaled: 15 Air Squats 15 Deadlifts @40% of 5RM Mobility: Barbell Ham Roll Wall Glute

170627 – “Runnin’ on Empty”

Warm up: 3 Rounds not for time 2 Turkish Get-ups (R + L) 20’ HS Walk 50 Running In Place Jump Rope Skill/Strength: Build to Heavy Single Strict Press WOD: For time Rx: 60 Cal Bike Buy-in Then 2 Rounds of 400M Run 40 KB Swings (53/35) *Scale KB weight to something you can do …
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170626 – “Over Your Head”

Warm up: PVC Game PVC Warm up O/H Squat Skill Breakdown Skill/Strength: 5×1+1 Pause O/H Squat + O/H Squat WOD: 3 Rounds for time Rx: 60 DUs 20 Cal Row 10 O/H Squats (165/115) Scaled: 60 Jump Rope 20 Cal Row 10 Front Squats (95/65) Mobility: Circle Up


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